Vitamin D: What it is, what we need it for and how to get more

How to Get More Vitamin D

Vitamin D is a nutrient that we need to have in our bodies. It’s helps the body make or absorb more Vitamin A, Calcium and Phosphorus, which are all critical for good health.

Vitamin D also helps us fight off infections such as influenza, colds and the flu by making it harder for bacteria to grow in our lungs. Vitamin D deficiency can lead to many other problems, including heart disease, high blood pressure and diabetes mellitus type 1 (type 2).

How much do you need Vitamin D?

In general, Vitamin D is one of those nutrients that people should get more of. Vitamin D promotes bone health and helps the body fight off infections, in addition to a few other benefits. 

According to research from The Nutrition Almanac, Vitamin D experts recommend adults consume between 600-800 IU (International Units) every day if possible for good health that does not include Vitamin D-fortified foods.

If you are an adult, Vitamin D experts recommend consuming between 600-800 IU of Vitamin D every day for good health. If you are 40 -50 and Vitamin D deficient (according to the Vitamin D Council), you may need 5000 IU of Vitamin D per day.

Get outside more

The Vitamin D Council recommends that people who work 40-50 hours a week get outside for at least 15 minutes every day.

If you are an adult, the Vitamin D Council recommend 600-800 IU of Vitamin D each day to have good health without Vitamin D fortified foods. If you live in Portland and it is sunny all year, then Vitamin D experts recommend that you consume 5000 IU of Vitamin D per day. 

You can go outside and get Vitamin D from the sun at any time of day.

The vitamin D that your body can create is dependent on a variety of factors. The amount of Vitamin D that you can produce depends heavily upon the time and place in which you live and other environmental considerations like how much sunlight there is, what kind of sunscreen or clothes you wear (if any), etc.

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Eat foods rich in vitamin D

The best natural sources of vitamin D are also the most common foods that contain it. These include certain fish, meats, and dairy products such as milk or yoghurt. Foods that may help increase your vitamin D levels are:


-Cod liver oil





-egg yolks



This is a list of foods that provide 20% or more of your daily value for vitamin D. These are high sources, and there’s something on this list for everyone: salmon, cod liver oil, cereal bars with added vitamins A&D3, eggs, yolks from pasture-raised chickens.

Take a vitamin D supplement 

Recent studies have shown that vitamin D deficiency is a growing problem in the US. It’s estimated that over 70% of Americans are deficient in this essential nutrient. What’s worse is that vitamin D deficiency has been linked to some health conditions, including cancer and heart disease. To avoid these risks, take Vitamin D supplements so you can live your best life! 


 We know that it can be tricky to get enough vitamin D, and we want you to stay healthy too. So here are a few tips for how to optimize your vitamin D levels. First off, make sure that you’re getting out in the sun at least twice per week for 10-15 minutes during peak hours of sunlight exposure (10 am – 3 pm).

 You should also take supplements if necessary or when recommended by your doctor. And finally, eat food sources high in Vitamin D like fortified cereals and dairy products. If this post has helped clarify anything about vitamin D and its importance for our health, please follow us on social media! Please stay connected with us ever!

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