The best ways to boost your vitamin D when you’re staying at home

-Mar 24, Hannah Hargrave, Health -

Sunlight might be the most effective way to get your daily dose of vitamin D, but if you’re not able to get outside as much as you would like then there are other ways you can up your intake. 

Vitamin D is imperative for robust immune health, strong bones and happiness too. But, with government guidelines meaning many of us are cooped up indoors, it may become increasingly more difficult to get our all important vitamin D from sunlight. 

So, if your outdoor time has been hindered during the self-isolation period, here’s how to ensure you’re still getting plenty of vitamin D.

Related: The five pillars of immune health and how to follow them at home today

How much vitamin D should I be getting per day?

When you have an active outdoor lifestyle you don’t have to get so much vitamin D from what food. But during dark, winter months or times when you’re spending more time inside, you do have to look to your diet for a little more of the happiness vitamin. 

Your intake should be approximately 1,000 IU (25mcg) per day. 

Vitamin D3 supplements

Vitamin D deficiency is becoming more and more common, so lots of people tackle this with a daily supplement like Lumity’s Morning and Night range for women and men which contains your RDA of vitamin D3.

The Beauty Shortlist Award’s Editor Fiona Klonarides says: “Morning and night supplement Lumity ventures well beyond the everyday antioxidant + omega supplements out there thanks to its innovative, perfectly-calibrated span of vitamins, minerals, flaxseed, COQ10, turmeric and important amino-acids. We also like the very generous dose of skin-protecting, mood-enhancing Vitamin D3 too – pretty much mandatory rather than optional, especially if you live in the UK.”

Foods rich in vitamin D

There are an array of delicious, nutritious and healthy foods which contain vitamin D, and can easily  be added to your daily diet. 

  • Salmon – this fish is a vitamin D powerhouse, especially if you have the option of wild salmon. One serving (100g) of farmed salmon can provide approximately 250 IU of vitamin D and wild salmon is loaded with around 988 IU. 
  • Tinned tuna – a cheap and easy way to get your vitamin D boost is canned tuna. A 100g serving of the light variety offers 268 IU. Just be aware of the mercury levels in this fish and try not to eat more than 170g per week. 
  • Herrings – despite it’s size, this oily fish is a great source of vitamin D as well. Even when tinned it contains 177 IU. When it’s fresh, a 100g serving, can contain 216 IU.
  • Cod liver oil – not exactly a tasty treat, but cod liver oil is a fantastic source of vitamin D, especially if you don’t like fish. At 488 IU per 5ml teaspoon it has over half the daily vitamin D you need from your food. 
  • Egg yolks – if fish isn’t your thing then egg yolks could be a good source of vitamin D for you. While the levels depend on amount of exposure to sunlight the chicken has had – hence free range and pasture raised are best – you can expect most egg yolks to contain approximately 37 IU. Eggs from chickens reared outside can produce at least 3 times that amount. 
  • Fortified foods – there are foods which are fortified with vitamin D too. Including milk, orange juice, cereals and oatmeal too. They will say on their nutritional labels how much of vitamin D they contain.

Read: The benefits of Lumity’s supplements: What to expect and why

Sitting by an open window

Even if you can’t get outside, you can still let a little light into your life. Most glass blocks the UVB rays which you need for vitamin D production so pull up your chair, throw open the window and let your body benefit from the outside world. 

If you found this article interesting, you may like to incorporate these other natural ways to improve your immune system into your daily regime too. And don’t forget that Lumity’s Morning and Night Supplements benefit your immune system as well.

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