are low or you have had low exposure to the sun; you may need larger doses.
The optimal blood level of vitamin D also doesn’t have a concrete number, but usually falls between 20 and 50 ng/ml.
How to increase your vitamin D
You can naturally increase your vitamin D in the following ways:
1. Sunlight
Getting natural sunlight is the old-fashioned way to get vitamin D. Our skin hosts a type of cholesterol that makes vitamin D in the presence of sunlight. Exactly how much vitamin D your body produces depends on your skin tone, the exposed part of the body, age, etc. Aim for 10-30 minutes of sunlight several times per week. If you have darker skin, you may need a bit more sunlight. Just be sure that you protect your skin and use sunscreen.
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2. Seafood
Fatty fish and seafood are some of the most natural food sources of vitamin D. For an added bonus try tuna, rainbow trout, mackerel, oysters, salmons, sardines, and anchovies. They are also rich in heart-healthy omega-3 fatty acids.
3. Mushrooms
Mushrooms are the only completely plant-based option for vitamin D as they make their vitamin D upon exposure to sunlight just like humans. Humans produce a form of vitamin D3 (cholecalciferol) and mushrooms produce D2 (ergocalciferol). Shitake mushrooms are highly recommended for vitamin D, just be sure to buy them from a trusted supplier such as the farmer’s market to avoid exposure to poisonous varieties.
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4. Egg yolks
Egg yolks are a common source of vitamin D and an easier way to add it to your diet.
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5. Fortified foods
Fortification involves adding vitamin D to certain foods to increase their nutritive value.
These foods include:
