How to improve absorption of vitamin d?

Are you feeling concerned about your vitamin D levels? Is it because they’re low or maybe skyrocketing off the charts? Whatever might be the case, Vitamin D is essential for maintaining healthy bones, and keeping our bodies happy. Just like everything in life, balance is key – not too much and not too little.

Here comes the tricky part: How can you improve your body’s absorption of Vitamin D in a natural way? Let us dive right into some possible solutions:

Step 1: Soak up Some Sunshine

Everyone loves a good tan but let’s be honest; nobody wants sunburnt skin that feels like sandpaper or increases their risk of skin cancer. But did you know that spending some time in the sunshine is an efficient way to boost your vitamin D levels naturally? Our bodies are capable of producing this essential vitamin when we soak up safe amounts of sunlight.

According to Harvard Health Publishing, fair-skinned individuals need approximately 15-20 minutes under midday summer sun daily, while darker skinned people may require more exposure time (1). However, please take appropriate measures to protect yourself from harmful UV rays while getting your dose of sunshine.

Step 2: Consume Foods Rich in Vitamin D

Vitamin-D-rich foods should be part of everyone’s diet regardless if they already have sufficient intake from other sources or not. Natural food sources high on this nutrient include:

  • Fatty Fish such as salmon, mackerel, tuna
  • Egg yolk
  • Mushrooms exposed in ultraviolet light
  • Cod liver oil
    contains ~1000 IU per serving)
    ( contains around 50 IU per serving)
    contains varying values depending on lighting used)

Including these within meals everyday could potentially lead to nudge-worthy improvements within those pesky blood test results!
However…If seafood has its own state filed into your stomach as foreign territory, then perhaps supplements might be right for you.

Step 3: Consider Taking a Vitamin D Supplement

Supplements could potentially increase vitamins D levels if already adequate intake through dietary sources and sun exposure is established. Everybody has different needs on how much they must consume from their supplements to achieve optimal health benefits based on age, height, weight… the list goes on.

The Institute of Medicine recommends people over age 70 take around 800 international units (IU) daily to ensure that nearly everyone gets enough vitamin D However for individuals with pre-existing conditions or those taking other medications recommended dosages should be altered by their physician so please do consult them before taking any new medicine or supplement!

Step 4: Incorporate an Absorption Enhancer

Sometimes despite our best efforts, our gut doesn’t absorb nutrients effectively which can reduce the amount of vitamin D available in our bodies reduces absorption capacity – tricky stuff! But don’t panic just yet as introducing an absorption enhancer such as healthy fats may exponentially improve this problem.

Food items that are rich in fat include:

  • Olive oil
  • Fish oils
  • Nuts
    ( contains high omega-3 fatty acids)
    almonds contain ~11 grams per ounce)

Incorporating these ingredients into your diet could lead to enhanced nutrient absorption henceforth rejuvenating those pesky low-levels better than ever!


In conclusion staying happy with healthy bones couldn’t be easier! Cosying up under some sunshine (cue sunny-side-up eggs?), consuming food sources wisely balanced directly compensates us needed amounts vitamin-D avoiding tedious annual Vit-D shots during flu season. Maintaining ideal range is critical when it comes to improving overall wellbeing and substantially decreasing risk of bone-related diseases like osteoporosis & rickets so give it try today!
Remember small adjustments have massive gains 🙂

Do let us know what improved your absorption of Vitamin D in the comments section below.

Happy Sunshine-ing!



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