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Vitamin D is one of many vital nutrients your body needs to stay healthy.
It helps with calcium absorption and bone health.
Without enough vitamin D, you may be at risk for bone loss and deformations.
Jacob Wackerhausen / Getty Images
Other benefits of vitamin D include inflammation regulation, immune system support, muscle function, and glucose metabolism.
Most people can get enough vitamin D through sun exposure, diet, or supplements.
However, some people may be at a higherrisk for vitamin D deficiency.
Get Safe Sun Exposure
Sun exposure can help most people boost their vitamin D levels.
Your body makes vitamin D when cells in your skin come into contact with ultraviolet rays from the sun.
Sunscreen is only thought to reduce vitamin D production minimally.
Try Fortified Foods
Some foods may be fortified with vitamin D and other nutrients to enhance their nutritional value.
Vitamin D is most commonly added to dairy products like milk and yogurt.
However, other foods and beverages may also be fortified with it.
When exposed to the sun, mushrooms can synthesize vitamin D in theform of vitamin D2 (ergocalciferol).
Dried mushrooms are another option because the drying process preserves vitamin D content.
Research also shows that the vitamin D2 found in mushrooms is as bioavailable as vitamin D2 found in supplements.
Optimize Your Absorption
You may optimize vitamin D absorption either through sunlight exposure or food.
Otherwise, eating certain foods may help increase vitamin D absorption, including:
7.
Supplements may contain vitamin D2 or vitamin D3, the former of which typically comes from plant-based sources.
Vitamin D2 often comes from mushrooms and other types of fungi or yeasts.
On the other hand, vitamin D3 typically comes from animal sources.
However, some supplements may contain plant-based vitamin D3 made from lichen, a jot down of algae.
When looking for vegan supplements, check the product label.
Any vegan vitamin D supplement should be appropriately marked on the label.
As a result, some supplement products may not contain the ingredients listed on the label.
Whenchoosing a supplement, look for products independently tested or certified by organizations such asNSF,U.S.
Pharmacopeia (USP), orConsumerLab.com.
Can You Get Too Much Vitamin D?
(Toxicity Risks)
Gettingtoo much vitamin Dis possible and may lead to toxicity.
Toxicity may occur if you take 10,000 IU of vitamin D or more.
Some people may also become deficient in vitamin D due to poor absorption.
These conditions can cause bone loss and deformities.
Should I Try a UV Lamp?
Similar to the sun, an ultraviolet (UV) lamp releases UV rays.
Sometimes, a UV lamp may prevent or treat a vitamin D deficiency.
However, this treatment should only be used under the care of a healthcare provider.
Misusing a UV lamp may increase the risk of sunburn-like symptoms or skin damage.
In addition, UV lamps found in tanning beds have been linked to anincreased risk of skin cancer.
Summary
Vitamin D is an essential, fat-soluble vitamin that plays many vital roles in your body.
Without enough vitamin D, you may be at risk for bone loss and calcium deficiency.
For some people, a vitamin D supplement may be necessary.
Talk with your healthcare provider to learn more about how to take vitamin D supplements safely.
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