When you stop to think about it, vitamin D is truly remarkable. It is the only vitamin our bodies can create in enough amounts just from exposure to the sun’s energy.
This super nutrient plays a crucial role in many functions in our body, especially when it comes to supporting the strength of our bones. Also, low levels of vitamin D have been linked to a range of health issues, from depression to cancer, so it’s clear that this “sunshine vitamin” is incredibly vital for our well-being.
Sadly, most people don’t get enough vitamin D. In the U.S., around 40% have low levels. Although you can find it in some foods, the biggest reason for the deficiency is not getting enough sunlight.
For a lot of us, catching the sun’s rays can be a real struggle, especially when winter rolls around. On top of that, too much time in the sun can bring its own risks, so it isn’t always a smart idea to soak it up with reckless abandon.
Still, it is crucial to ensure that we’re taking every possible step to boost our vitamin D levels in the healthiest ways possible. According to the experts, here are five proactive steps you can take to prevent a vitamin D deficiency this winter and in the future.
1. Include Magnesium
Magnesium plays a crucial role in how your body uses and circulates vitamin D throughout your bloodstream.
“Nutrients usually act in a coordinated manner in the body. Intestinal absorption and subsequent metabolism of a particular nutrient, to a certain extent, is dependent on the availability of other nutrients,” a recent report in the National Library of Medicine explains. “Magnesium assists in the activation of vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones.”
To put it simply, a lack of magnesium can make a vitamin D deficiency worse, so it’s important to make sure you’re getting enough of both.
2. Consistency is Key
If you’re concerned about not getting enough vitamin D, you might think about taking a very high dose, like 100,000 IU in ampoules, but larger doses should only be used for serious deficiencies with a proper diagnosis and management by a doctor.
Nevertheless, research shows that taking smaller daily amounts, between 800 to 2000 IU, can be better for keeping your vitamin D levels steady over time.
3. Take Your Vitamin D Supplement With a Meal
Vitamin D is a vitamin that dissolves in fat, which is why it’s often found in oil-based products. To help your body absorb it better, it’s a good idea to take your supplement with a meal that has healthy fats like avocado, seeds, nuts, mackerel, sardines, and salmon.
Research also suggests that taking vitamin D with your biggest meal of the day can help you get the most benefits.
4. Add Vitamin K
Vitamin D supports bone health by allowing the body to absorb higher levels of calcium from food. It also aids in the absorption of phosphorus, another essential nutrient for building strong bones. Plus, vitamin K is also vital for bone health because just like Vitamin D, it is a fat-soluble nutrient that helps calcium adhere to bones too.
A recent scientific review suggests that having the right amounts of vitamins D and K can provide significant benefits.
5. Schedule Routine Blood Tests
The most accurate way to determine if you’re deficient in vitamin D is to take a blood test. It will provide you with a clear understanding of your baseline levels, remove any uncertainty, and guide you in choosing the best steps forward. (For reference, a level above 30 ng/ml is seen as ideal.)
