How to Supplement Vitamin D into Your Diet
Vitamin D supplementation is vital as it improves your body’s immune system. There are some benefits it has on your overall health and well-being.
Benefits of vitamin D supplementation
This is a great supplement to take as proper supplementation prevents you from getting sick as often, especially if you are prone to a lot of allergies. If you have good levels of vitamin D in your diet, you are less prone to respiratory illness than you would normally be. Studies have shown that vitamin D supplementation is beneficial in reducing inflammation as well as chronic illnesses. Vitamin D pain treatment can provide great relief.
Recommended dosage of Vitamin D
The recommended daily allowance of vitamin d3 is around 200 IU (5 micrograms per day). However, many argue that healthy adults should gradually increase their Vitamin D intake to 2000 IU or sometimes even up to 6000 IU for pregnant women. This is the internationally recommended dosage and it is the safe and ideal amount for adults to take regularly. As always, you should speak to your physician before taking any vitamin D supplements, especially if you are already taking prescription drugs at the same time.
Sunlight is the best Vitamin D supplement
You should aim to get at least 15-30 minutes of sunlight daily. This is because your body will naturally produce the Vitamin D the minute your skin is exposed to sunlight. If you normally wear sunscreen all the time, skip wearing it while you’re trying to absorb the nutrient. This is because the chemicals in the sunscreen will block your body’s natural absorption of sunlight. Another great benefit of sunshine is that it is wonderful in fighting fatigue and depression. If you have medium to dark skin, then you should try to stay out for 10 minutes more in the sun to reap the full benefits.
Vitamin D supplements in the form of food
There are many foods such as fortified milk, eggs as well as many bowls of cereal that are excellent sources of vitamin D. All you have to do is read the label, and you have all the information that you need to make the right choice. Seafood also has a lot of the vitamin in it. Foods such as salmon, tuna, and any other fatty fish are all good sources of the vitamin.
Adding any fatty fish to your diet is an excellent natural source of vitamin D. The vitamin is stored in the fish’s body tissues, and there are lots of fish such as herring, wild salmon, catfish, halibut, mackerel as well as farmed salmon that are great sources of these vitamins. A dose of cod liver oil is also another great vitamin D source. You can also get it from sources such as shrimp, oysters, and cooked eel. It is also found in other animal sources, beef, liver and eggs.
Alternative Vitamin D sources
Mushrooms are an excellent vitamin D supplement ideal for vegetarians or vegans. Other sources include yogurt, fortified milk, soy milk, rice milk, orange juice, tofu, breakfast cereals, Swiss cheese, bread as well as margarine.