How to supplement vitamin D? Check it out now

Vitamin D plays a great role in human growth and development. If it is lacking, it is likely to cause rickets, so supplementing vitamin D is very important, but how to supplement vitamin D specifically?

1. Sunbathe

Most of the vitamin D that the human body gets does not come from what we eat, but from exposure to ultraviolet light from the sun. Unprotected skin requires about 15 minutes of sun exposure per day in spring, summer, and fall to get enough vitamin D. According to research, 15 minutes of sun exposure can increase your vitamin D intake by 20,000 international units. Paradoxically, this can lead to skin damage and increase the risk of skin cancer.

2. Adjust your diet to get more vitamin D

To increase vitamin D levels in your body through diet, you can choose oily fish such as salmon, mackerel, and tuna. Egg yolks are also high in vitamin D, or you can choose foods such as vitamin D-fortified cereals and milk.

※The vitamin D content in breast milk is not high, so it is very necessary for breastfeeding mothers to feed their babies formula and supplement vitamin D in time. Supplementation can be made according to the child's age.

3. Take Vitamin D Supplements

Using a sunscreen with an SPF of 8 or higher completely blocks UV radiation but also prevents the synthesis of vitamin D. Additionally, those with dark skin, those who are housebound, and those who live at high latitudes may have difficulty getting adequate amounts of vitamin D. Moreover, as we age, it becomes more difficult for the human body to convert vitamins into biologically active substances such as hormones. Therefore, vitamin D supplements are more effective.