How to Boost Your Vitamin D Levels in 7 Easy Steps

To increase your vitamin D levels, you might spend more time in the sun, take a supplement, or consume particular foods, such as mushrooms.

Vitamin D deficiency is well recognized as a serious global health issue. As much as one-fifth of the global population may be vitamin D deficient.

Bone formation and mineralization are aided by vitamin D's ability to increase the body's absorption of calcium. The immunological, digestive, circulatory, and neural systems all rely on it in various ways.


Vitamin D is considered to be necessary for most people at 600–800 IU per day by the U.S. National Academy of Medicine, whereas the U.S. Endocrine Society recommends 1,500–2,000 IU.


In addition, the U.S. National Academy of Medicine recommends that most people can safely consume up to 4,000 IU of vitamin D per day, however considerably greater doses may be temporarily required to boost blood levels in some individuals.

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The cholesterol in your skin is a necessary step in the production of vitamin D. Vitamin D is produced when this molecule is exposed to UV-B rays from the sun.

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It takes more sun exposure for those with darker skin to synthesize vitamin D than it does for individuals with lighter skin. This is because melanin, which is more prevalent in darker skin, blocks vitamin D synthesis.

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Vitamin D concentration in seafood could change based on the specific kind and species. Evidence shows that farmed salmon may contain just 75% of the quantity found in wild-caught salmon, according to certain studies.

While vitamin D concentration varies by mushroom variety, a single serving of wild maitake mushrooms (3.5 ounces/100 grams) can give as much as 2,348 IU. Nearly 300% of the Return on Investment 

Some studies have found that the RDI for a given food item can increase by as much as four times in eggs from pasture-raised or free-range hens, depending on how much time the birds spend in the outdoors.

However, you should be aware that vitamin D-fortified foods are not universally available and that the quantity added to meals varies by brand and kind.

In addition, it is crucial to invest in supplements of the highest quality that have passed third-party inspection. Without proper oversight, the quality of nutritional supplements might suffer in nations like the USA.

Your body may make its own vitamin D when exposed to the sun's UV-B rays. If you spend little time outdoors or live in a cold climate, UV lights might be a great supplement.

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