Should you soak in the sun for low vitamin D? Here are the ways to get more

Vitamin D is produced in the skin when we are exposed to sunlight. You can get about 10,000-20,000 IU of vitamin D from 30 minutes in the sun (with your clothes off)

Despite all the sunshine we get here in Miami, a surprising 40% of people living in South Florida are deficient in vitamin D. Vitamin D is important for supporting bone health, immune function, mood regulation and the body’s ability to absorb calcium. The tricky thing about vitamin D, however, is that there are not many foods that contain this vitamin.

Although your skin can produce vitamin D from sunlight, too much sun exposure increases your risk of skin cancer. So I don’t recommend getting more sun to correct low vitamin D levels. Here’s what you can do to support healthy vitamin D levels instead:

Vitamin D supplements

 If you have low vitamin D, the best way to make sure you are getting enough is to take a dietary supplement. Talk to your doctor about the best supplement and amount for you. If your doctor gives you a prescription dose, you may be able to take it only once a week instead of every day.

Foods that contain vitamin D

While not many foods provide vitamin D3, a few do. Fatty fish like salmon, sardines and mackerel contain the most vitamin D3, while egg yolks, liver and red meat contain smaller amounts. Mushrooms contain vitamin D2, which, like D3, is converted to calcitriol and can be used by the body. However, D3 is more potent and doesn’t break down as easily. Incorporating a mixture of foods that contain D3 and D2 can help to boost your overall levels.

Other tips for healthy vitamin D levels

First, ask your doctor to run blood work to check your vitamin D levels periodically, especially if you have a history of low levels. While many people in Miami and other parts of the country are vitamin D deficient, it is impossible to know what your levels are and what amount of supplementation you may need without testing. Secondly, vitamin D is most effective with adequate levels of calcium, magnesium and vitamin K2. Some vitamin D supplements include a combination of these in a single pill. Talk to your doctor about the best combination of supplements for your specific needs. Bottom line Although sunlight is one source of vitamin D, it isn’t worth an increased risk of skin cancer to get more sun. Instead, talk to your doctor about the best vitamin D supplement routine based on your lab work and incorporate fatty fish into your diet to increase vitamin D levels without exposing your skin to the sun.

Read more at: https://www.miamiherald.com/living/health-fitness/article309938435.html#storylink=cpy