5 Easy Ways to Boost Vitamin D Intake

How to Get More Vitamin D

Making sure you’re getting enough vitamin D is an important part of keeping your bones healthy. Start by talking to your doctor about having your vitamin D levels checked. If you’re deficient in vitamin D, your doctor will probably recommend ways to boost your vitamin D intake, which may include these strategies:

1. Spend More Time Outside

The Arthritis Foundation recommends spending a little time in the sun each day, weather permitting, but never more than 30 minutes in direct sun. The sun’s benefits include a boost for your vitamin D, but also improved mood and other perks. Be careful, however, because too much time spent in the sun can interfere with some arthritis medications and increase your risk of skin cancer, notes the Arthritis Foundation. According to the Skin Cancer Foundation, people who apply sunscreen daily can maintain healthy vitamin D levels — so sunscreen can help you safely get the sun exposure you need.

If you live in a climate where you’re unable to get much sun, talk to your doctor about using an ultraviolet (UV) lamp, though the health risks of UV exposure still apply.

2. Sit by a Window 

Just make sure it’s open, as most windowpanes block the kind of sunlight that promotes the production of vitamin D.

3. Eat More Fish

Focus on fish that are high in vitamin D, which include:

• Cod Liver Oil 1,360 IU per tablespoon
• Trout 645 IU per 3-ounce (oz) serving
• Salmon 570 IU per 3-oz serving
• Sardines 92 IU for 4 fillets

And raw fish has more vitamin D than cooked, so don’t be shy about eating sushi or sashimi.

4. Incorporate More Vitamin D-Rich Foods in Your Diet

You can also focus on these vitamin D powerhouse foods:

• Mushrooms 366 IU per ½ cup (raw)
• Fortified 2 Percent Milk 120 IU per 1 cup
• Fortified Plant-Based Milks 100 to 144 IU per 1 cup (soy, almond, oat)
• Fortified Cereals 80 IU per 1 cup
• Eggs 44 IU per 1 large egg

5. Take a Vitamin D Supplement

If you’re vitamin D–deficient, it’s likely that your doctor will recommend a vitamin D supplement. Angelone says vitamin D supplementation can help improve disease activity for people with RA.