How to quickly increase vitamin D levels in your body

Vitamin D is known as the “sunshine vitamin” due to the body’s ability to produce it when the skin is exposed to sunlight.

However, many people are looking for ways to increase their vitamin D levels without sun exposure, whether due to weather conditions, concerns about skin health or simply their lifestyle. Here we explain how you can increase your vitamin D levels without relying on the sun.

• Make the most of 15 minutes of sunlight on a balcony or terrace three times a week to naturally increase vitamin D.
• Include foods rich in vitamin D, such as mushrooms and oily fish, in your diet to improve your levels.
• Consider vitamin D supplements as a safe option, especially if direct sun exposure is limited.

Getting sunlight at home

Vitamin D is mainly synthesised through sun exposure, triggered by ultraviolet B rays, although this also carries risks of skin damage. Only 15 minutes of direct sun exposure on areas such as the hands and face are required, two or three times a week, to obtain an adequate amount of vitamin D

To obtain vitamin D at home, it is advisable to spend 15 minutes in the sun on balconies, terraces or in gardens, three times a week. Those who only have access to windows can benefit from opening them to allow direct sunlight to reach the skin, as glass blocks the UV rays required for vitamin D synthesis.

Foods rich in vitamin D

Food is an excellent ally for increasing vitamin D levels. Some of the foods richest in this vitamin include:

• Mushrooms: Exposing mushrooms to sunlight increases their vitamin D content, especially varieties such as shiitake.
• Oily fish: Fish such as mackerel, salmon and sardines are natural sources of vitamin D.

Vitamin D supplements

The best alternative for providing your body with the levels it needs is to take vitamin D food supplements. This is the safest option, especially for people who do not receive sufficient sunlight or who do not want to expose their skin to the sun.

These supplements are available in different formats, such as capsules, drops or combinations of vitamin D and vitamin K2.

Here is more information on the topic discussed:

• Relationship between vitamin D and sports performance
• Main benefits of vitamin D
• How should you take vitamin D, the sunshine vitamin?
• Effective ways to prevent high vitamin D levels