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The Best Time And Method To Naturally Boost Your Vitamin D, Backed By Science
Approximately 1 billion people are suffering from Vitamin D deficiency, according to the National Library of Medicine in the United States.
From strengthening your bone health to boosting your immunity, Vitamin D is an essential nutrient for your body to function at its optimum levels. Known as the sunshine vitamin, Vitamin D is also critical for mood regulation. A fat-soluble nutrient, this vitamin exists in two forms. Vitamin D2 (ergocalciferol), which is derived from plant-based sources and fortified foods, and Vitamin D3 (cholecalciferol) raised through essential sunlight exposure and also animal-based food intake.
According to the National Institutes of Health (NIH) in the United States, your body requires about 400–800 International Units (IU), or 10–20 micrograms (mcg) of Vitamin D to maintain its healthy state. The Vitamin D consumption inside your body also depends on multiple factors, including your age, skin colour, current blood vitamin D levels and sun exposure.
Approximately 1 billion people across the globe are suffering from Vitamin D deficiency, according to the USA's National Library of Medicine. In certain countries, the rate of Vitamin D-deficient population stretches up to 50%. In a busy world, improper diets, irregular sun exposure and several diseases have led to such a scenario.
Most Effective Way To Boost Vitamin D Levels
If you're dealing with Vitamin D deficiency, regular sunlight exposure is the way to go. It is the most effective way to inhale the fat-soluble nutrient that provides wider benefits to your body. When our skin is exposed to sunlight, it naturally generates Vitamin D from cholesterol. The Vitamin D synthesis process begins when the cholesterol in your skin cells meets ultraviolet B (UVB) rays, making sustained production of the essential nutrient. Since UV rays are most intense during the afternoon, midday is considered the best time to get your sun exposure while ensuring you avoid sunburn.
There are also dietary sources to get the Vitamin D flow going inside your body. Non-vegetarian dietary options to raise the nutrient intake include fatty fish (salmon, mackerel), and egg yolks, while those who are vegetarian can opt for milk and orange juice. If your lifestyle makes it difficult to consume Vitamin D through both sun exposure and food options, a healthcare professional would recommend supplements. However, taking these supplements increases the risk of overdosing. The Vitamin D overdose can also be harmful, causing toxicity, nausea or kidney problems.
First Published:
July 05, 2025, 11:35 IST
