Vitamin D, known as the sunshine vitamin, does much more than support bones. It boosts your immune system, strengthens your muscles, and helps regulate your mood. People don’t get enough vitamin D, even if they take supplements or spend time in the sun. This happens because it is not always easy to get the right amount of vitamin D. Small mistakes, such as leaving out nutrients that help the body absorb it properly, or taking it incorrectly, can diminish its benefits.
How to improve the absorption of vitamin D?
Making some smart changes can help you absorb vitamin D better and get the most out of this important nutrient.
1. Magnesium with vitamin D
People focus on taking vitamin D supplements. However, the body also needs magnesium to properly use vitamin D. A review in The Journal of the American Osteopathic Association found that without enough magnesium, the body cannot process vitamin D. This means that about 50 percent of Americans have inactive vitamin D due to low magnesium levels. “If your diet lacks magnesium, taking vitamin D will not be effective, no matter how much you take. To increase your magnesium levels, eat foods like spinach, almonds, dark chocolate, edamame, and pumpkin seeds. You can also talk to your doctor about adding magnesium supplements to your diet,” clinical nutritionist Shabana Parveen tells Health Shots.
2. Vitamin D with K2 and calcium
Vitamin D helps the body absorb calcium; However, without enough vitamin K2, calcium can build up in the arteries instead of strengthening bones. This buildup can harm your heart and overall health. “Taking vitamin D and K2 together can strengthen bones, reduce the risk of osteoporosis and promote heart health,” says the expert. Good sources of vitamin K2 are cheese, egg yolks and natto (fermented soybeans). Talk to your doctor before considering K2 supplements.
3. Vitamin D on a full stomach
Vitamin D is a fat-soluble vitamin, meaning your body absorbs it better when you take it with healthy fats. “Taking your supplement on an empty stomach can reduce its effectiveness and may cause nausea, stomach pain, constipation, or bloating,” says the nutritionist. For best results, take your vitamin D with foods like yogurt, eggs, or a handful of nuts. Avoid low-fat foods when taking your supplement.
4. Vitamin D from the sun
It is important to get enough vitamin D from the sun. However, it is a mistake to think that the summer sun alone keeps vitamin D levels healthy year-round. “If you don’t get direct sunlight on your skin every day, you may still need more vitamin D. Therefore, it’s smart to think about taking sunlight supplements all year round, not just in winter,” says Parveen. If you’re outdoors, try to get 10 to 30 minutes of midday sun, but remember to protect your skin from sunburn.
5. Adequate dose of vitamin D
Some people don’t get enough vitamin D, while others take high doses without monitoring their levels. According to National Institutes of Health (NIH) guidelines, this is how much vitamin D you need:
- Babies from birth to 12 months need 400 IU (10 mcg) of vitamin D per day.
- Children and adults ages 1 to 70 should take 600 IU (15 mcg) daily.
- Adults age 71 and older should take 800 IU (20 mcg) of vitamin D daily.
- Pregnant or breastfeeding women should take 600 IU (15 mcg) of vitamin D every day.
Before taking any vitamin D supplement, talk to your doctor to make sure it is safe for you and determine the correct dosage. If you are unsure of your vitamin D levels, have them tested.
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