'The sun isn’t always strong enough for your skin to produce vitamin D. An easy way to check is by using the ‘shadow test'
Author: Chandy Rodgers
You can improve your Vitamin D levels naturally by making simple diet and lifestyle changes, from spending more time outside to increasing your intake of Vitamin D rich foods. However, if your levels are low you may want to opt for a therapeutic grade supplement. By the end of this series of blog posts you will learn:
How to Increase Your Vitamin D Levels
Lifestyle
Spending time outside is one of the best ways to naturally boost your vitamin D levels. To get enough Vitamin D from sunlight without risking sunburn, you’ll need to balance your sun exposure based on your skin type, location, and the time of day/year.
For Optimal Levels:
Fair Skin - Aim to get 10 to 15 minutes of sunlight exposure per day.
Medium/Darker Skin - Aim for 15 minutes to 2 hours of sunlight per day.
Bare Minimum:
At the very minimum you should aim to spend 10–30 minutes in the midday sun with your forearms exposed, 2–3 times a week.
During this time you should avoid wearing sunscreen on your exposed areas of skin so you can absorb the UV rays that help make Vitamin D. It is recommended that you increase your exposure time gradually and be sure not to stay out long enough to burn.
The Shadow Test:
The sun isn’t always strong enough for your skin to produce vitamin D. An easy way to check is by using the ‘shadow test'. If you stand outside in the sun and your shadow is shorter than your height it means that the sun is high enough in the sky and strong enough for you to make Vitamin D optimally. If you stand outside and your shadow is taller than you it means that the sun is not high enough in the sky and not strong enough for you to make adequate amounts of Vitamin D.
Diet
Incorporating Vitamin D-rich foods into your meals can help to increase your levels natrually. You can find Vitamin D in:
SMASH fish (Salmon, Mackerel, Anchovies, Sardines & Herring)
Eggs
Red Meat (ideally grass fed)
Liver (choose organic)
Sun-exposed mushrooms
How much of each?
As a rough guide, the following should help you reach your weekly target of vitamin D:
SMASH fish: 3 servings (300g total).
Eggs: 6–8 eggs.
Sun exposed mushrooms: 3 servings (300g total).
Optional: 1–2 servings of red meat/liver for a small vitamin D boost.
Including a wide variety of vegetables in your diet will also support the absorption and use of vitamin D in your body.
How to create vitamin D rich mushrooms
Sunbathe your mushrooms! To boost vitamin D in mushrooms, expose them to sunlight (sliced or whole) with the gills facing up for 30 minutes to 2 hours. Just like in people, UV light helps them make vitamin D. Store them in a cool, dark place to retain levels, and cook with minimal heat or steaming to preserve the vitamin D content. If there isn’t any sun, or you don't have time, some supermarkets have done the job for you; look out for vitamin D rich mushrooms.Â
DIETARY TIP FOR VITAMIN D
Because Vitamin D is fat-soluble (see blog post on vitamins), it needs dietary fat to be effectively absorbed. Oily fish is great because it has both, but mushrooms are best combined with a source of healthy fat.
For a simple breakfast or lunch idea try sun exposed mushrooms sautéed in a little olive oil or coconut oil, and add them to a bed of smashed avocados on toast with a sprinkle of pumpkin seeds.Â
Supplement
If your levels are low, vitamin D supplements can help restore them quickly, but it is important to choose the right supplement. Look for Vitamin D3 (cholecalciferol), as it is the most effective form for raising blood levels. You can find some great therapeutic grade supplement options over at THP Recommends.
Vitamin D & K2
Some Vitamin D supplements contain vitamin K2, which can help with calcium balance and may improve bone health when taken alongside Vitamin D3. If you are going to take Vitamin D and K2 together be sure to read our blog post 'what you need to know before you buy or take supplements'.
Avoid Vitamin D Toxicity
It is important to avoid over-supplementing Vitamin D. Vitamin D is fat-soluble, meaning it builds up in the body, and excessive amounts can lead to toxicity. High levels may cause nausea, weakness, or more serious issues like kidney damage. Read our previous blog post on 'when and how to check your Vitamin D levels' before supplementing with Vitamin D.
How to safely supplement with Vitamin D
While you can test your vitamin D levels at home it is highly recommended that you seek the support of a nutritional therapist or other qualified health professional. They can help you interpret your blood test results and find the right supplement and dosage to correct your levels safely. They can also offer personalised guidance, especially if you have a restricted diet, digestive issues or a genetic predisposition that affects your ability to absorb vitamin D from food. Find a practitioner over on our Practitioner Directory.
Summary
Vitamin D is vital for bone strength, immune function, and mood regulation, yet many people don’t get enough. Whether through sunlight, diet, or supplements, maintaining adequate levels is essential for overall health. If you suspect a deficiency, testing your levels and taking proactive steps can make a big difference. With a combination of small lifestyle changes and informed choices, you can ensure your body gets the Vitamin D it needs to thrive.
Would you like to learn how to optimise your diet to support your health?
We have recently launched our online course 'Nutrition: The Corner Pieces' a self-paced course created by Nutritional Therapist Josie Shillabeer. By the end of this course you will have a much greater understanding of your current health status, thanks to the health and wellbeing review module. You will know what you should be eating and drinking every day to support and optimise your health. Best of all you will learn how to create a diet and lifestyle that you can maintain long-term.
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