Expert advice: How to supplement vitamin D that anyone can do

Vitamin D is an important nutrient that helps the body absorb calcium, supports the immune system, muscles and overall health.

Although it can be absorbed through sunlight, food or supplements, not everyone gets enough vitamin D each day.

Vitamin D plays a key role in maintaining bone density, boosting immune function, and preventing many chronic diseases.

Adding fish and seafood to your diet is an effective way to help your body absorb natural vitamin D.

Photo: AI

However, due to living conditions and habits, many people are lacking vitamin D without knowing it, according to the health website Verywell Health .

Below are some natural and simple ways to help you supplement vitamin D effectively, according to Brittany Lubeck, a nutritionist working in the US.

Sunbathing

The body can synthesize vitamin D when the skin is exposed to sunlight. It is estimated that sunlight can provide up to 80% of the daily vitamin D requirement.

However, the amount of vitamin D produced depends on skin color, duration of sun exposure, geographic region, and degree of body coverage.

Accordingly, people with dark skin (due to having more melanin) will produce less vitamin D when exposed to sunlight.

People who live in areas with little sunlight or wear protective clothing year-round also have difficulty absorbing natural vitamin D.

Add seafood

Adding fish and seafood to your diet is an effective way to help your body absorb natural vitamin D.

Fish such as salmon, tuna, herring and sardines are all high in vitamin D, which helps support strong bones and boost immunity.

In addition, fish is also rich in omega-3, which helps maintain heart and brain health.

Eat foods rich in vitamin D

Cow's milk, breakfast cereals and margarine are foods that contain vitamin D, which helps prevent rickets in children.

In addition, many other foods also help supplement vitamin D for the body, including fresh milk, yogurt, and whole grains.

Mushroom

Mushrooms can produce vitamin D2 when exposed to sunlight thanks to a compound called ergosterol in their cell walls. However, mushrooms grown indoors often contain less vitamin D than mushrooms grown in the wild.

Mushrooms can produce vitamin D2 when exposed to sunlight thanks to the compound ergosterol in their cell walls.

Photo: AI

Optimize vitamin D absorption

Several factors can help boost vitamin D absorption naturally.

For example, taking vitamin D with foods containing healthy fats increases absorption by up to 32%.

Zinc not only helps activate vitamin D, but also helps stabilize vitamin D levels in the blood.

Magnesium is an essential mineral that aids in the metabolism of vitamin D in the body.

Meanwhile, vitamin K can combine with vitamin D to help maintain optimal bone and cardiovascular health.

However, vitamin D supplementation should also be monitored and consult a doctor.

Vitamin D deficiency can cause problems such as bone pain and deformities, cramps, seizures, abnormal tooth growth or cause rickets in children and osteomalacia in adults.

Conversely, if overdosed, vitamin D can cause excess calcium in the blood, leading to constipation, fatigue, nausea and other disorders.

Source: https://thanhnien.vn/chuyen-gia-mach-nuoc-cach-bo-sung-vitamin-d-ai-cung-lam-duoc-18525062511432564.htm