How Do You Increase Vitamin D Consumption?


Quick Answer

One may increase vitamin D consumption by including foods such as salmon, fortified orange juice, fortified yogurt, eggs and fortified milk in the diet, according to Prevention magazine. Sunlight exposure without sunscreen for about 20 minutes triggers vitamin D synthesis, states Health magazine.

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Full Answer

As of 2014, the National Institutes of Health recommends a daily amount of 600 IU of vitamin D for individuals between the ages of 1 and 70. Children under 12 months of age are advised to get 400 IU, while 800 IU is recommended for those over age 70. Previously, the U.S. government recommended 200 IU for the majority of people, but some physicians say the recommended vitamin D intake should be raised further, according to Women's Health. This is because vitamin D deficiency is linked in some way to several health conditions, and the vitamin is necessary for the proper functioning of almost all of the body's tissues.

Vitamin D deficiency plays a role in several health concerns including depression, cancer, heart disease and auto-immune diseases, notes Women's Health. The vitamin serves a regulatory function in cell growth, repairing or killing off abnormal cells that may arise. Thus, lower levels of vitamin D may increase the risk of certain cancers, states Women's Health, citing a study reported in the American Journal of Epidemiology.

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