4 Ways to Get More Vitamin D (& Why You Should)

It’s well-known that vitamin D is great for your bones and your mood. We’re most likely to feel the absence of the sunshine vitamin in the wintertime when many of us suffer from seasonal affective disorder.

Beyond that? Integrative and functional medical professionals, clinical nutritionists, and dietitians have known something for a long time about the nutrient. Its role in shoring up your immune system is something worth paying attention to.

Related: Sign up to receive delicious recipes, expert advice, and shopping tips in your inbox!

Vitamin D and Immunity

“Vitamin D is a central player in immunity,” says Dr. Jonny Bowden, PhD, CNS. “There are receptors for vitamin D on every single cell in the immune system — B-cells, T-cells, you name it. They all respond to vitamin D.”

In other words, it’s basically a traffic cop for the immune system. It makes sure it doesn’t respond too sluggishly (in which case you get sick) or over-actively (which can yield to autoimmune disease).

Your body can’t make the vitamin on its own, so there are three main ways to make sure you’re getting enough of this essential vitamin.

1. Get Some Sunshine

As its alternative name suggests, sunlight produces the sunshine vitamin. “We each have vitamin D receptor cells that, through a chain of reactions starting with conversion of cholesterol in the skin, produce vitamin D3 when they’re exposed to ultraviolet B (UVB) from the sun,” says Yale Medicine dermatologist David J. Leffell, MD, chief of Dermatologic Surgery.

The problem? If you’re living in North America above a certain latitude, your skin is dark, and/or you’re older, you’re at risk for deficiency. “Older individuals are less efficient at producing vitamin D after exposure to sunlight because their skin is thinner and contains fewer cells that can transform sunlight into vitamin D,” says Danielle Gaffen, MS, RDN.

2. Eat These Foods

Certain foods, like fatty fish such as mackerel, tuna, and salmon, and egg yolks, contain vitamin D. Many foods are fortified with it, like milk, cereal, and orange juice. And even some mushrooms grow under UV light that infuses the fungi.

3. Take a Supplement

If you think you’re not getting enough of the vitamin through your diet and exposure to sunlight, consider a high-quality supplement. The RDA is 600 IU per day, with up to 4,000 IU per day considered a safe amount. Talk to your doctor to see if testing your levels or taking a higher dose is appropriate.

4. Invest in UV Lamps

Instead of buying fungi exposed to UV lamps, why not invest in one yourself? Several UV lamps and bulbs are beneficial. While they still have the same skin-cancer risks and require protective eyewear and caution, they do offer immense benefits. Studies have shown that exposure to UV light increases vitamin D and positively influences calcium-phosphorus metabolism, and even skin health.

Read More on Clean Plates

4 Steps to Avoid Vitamin D Deficiency This Winter

15 Foods Richer In Vitamin D Than An Egg

9 Surprising Sources Of Vitamin D You Might Be Missing