Vitamin D is one of the most important micronutrients for the healthy functioning of one’s body.  It has health benefits that range from strong bones to teeth, muscles and more. A lack of vitamin D can show up in a number of ways, such as weariness, back pain, hair loss, slow wound healing, and depressive symptoms. Hence, it is essential to keep your vitamin D levels in check.

How to increase vitamin D levels quickly?

This nutrient, commonly known as the sunshine vitamin, truly has superpowers. But if you can’t get enough of it, your body may react abnormally.

Health Shots got in touch with Deepti Lokeshappa, Senior Consultant – Clinical Nutritionist, Motherhood Hospitals, Indiranagar, Bengaluru, to find quick ways to boost vitamin D levels in the body.

Lokeshappa says, “Vitamin D is essential for various processes all through the body, including bone growth and calcification. But in recent times, vitamin D insufficiency has become a widespread issue among people, particularly among the elderly.” However, can boost your vitamin D levels quickly by following a few simple tips.

Here are 5 tips to increase your vitamin D levels quickly:

1. Get sunlight exposure

This is a certain method of raising vitamin D levels! Lokeshappa says, “While many foods also contain vitamin D, exposure to sunlight is the best and most natural way to swiftly raise your vitamin D levels. When you are exposed to sunlight, your body begins to absorb it via your skin, which aids in several bodily processes like controlling calcium levels, maintaining strong bones, and having a strong immune system.

2. Consume egg yolks

In addition to providing a variety of other nutrients, egg yolks contain a significant amount of vitamin D, making them an excellent and convenient source of it. Vegetarians who eat eggs but eschew fish can include them in their diet. Additionally, eggs are a great source of protein, which is essential for maintaining bone and muscle health. So, add eggs to your daily diet.

Also read: Do you feel persistently tired? These 7 factors might be blocking your vitamin D absorption

3. Introduce mushrooms to your diet

Mushrooms are the only known naturally occurring source of vitamin D and it is vegan in nature. They are, therefore, essential to every vegan or vegetarian out there. After washing the mushrooms with water, you might even think about exposing them to the sun for an hour. This will significantly raise the amount of vitamin D in mushrooms. If you eat mushrooms once a week, your vitamin D levels could rise, suggests the expert.

4. Fortified foods

Vitamin D is one of the least prevalent vitamins in terms of food sources. To balance this out, there are foods that are fortified with additional nutrient content. These include cow’s milk, cereal, tofu, and plant-based milk alternatives such as spy, almonds, and hemp milk. So, to increase vitamin D levels quickly add fortified foods as well.

5. Supplementation

Pregnant women, infants, menopausal women, and people over 65 are commonly given vitamin D supplements. But according to Lokeshappa, “If all else fails, due to lifestyle, inaccessibility, or lack of availability, supplementing for the deficiency is the way to go, since it’s definitely not advised to leave your vitamin D levels low.” You can take multivitamins or vitamin D supplements, depending on your requirements. Before using any supplements, consult with your doctor.