Vitamin D is one of the most basic nutrients that exist today, yet millions of people particularly in India are grossly deficient in it. Vitamin D is not a regular vitamin. It’s actually a steroid hormone that you get primarily from either sun exposure or through supplements.

Through a lot of research and studies it became increasingly clear that Vitamin D deficiency was absolutely rampant throughout the world because of long working hours, staying indoors and overall drop in outdoor activities.

It is very important to be in the optimal range for general health, which is somewhere between 50 and 70 ng/ml. And to do this you have to follow a strict regimen of either naturally- by absorbing Vitamin D into your skin through the sun and eating food that have a high Vitamin D content or artificially through supplement.

Read on to get some tips on how to add this wonder vitamin to your diet



Sunshine is the purest form of Vitamin D. It is what your body produces when it is exposed to the UV rays of the sun between 7:00 AM and 10:00 AM. When you are going out to get your Vitamin D on, make sure you do so without SPF or sunscreen, this enables your skin to produce the required levels of Vitamin D. At all other times during the day, however, make sure you have your SPF on, because it might just be too good of a good thing and UV rays as we’ve been told, might turn out to do you more harm than good. So here, moderation is key.



If your surroundings and circumstances don’t allow you to access the sun, then you really only have one option if you want to raise your vitamin D, and that is to take vitamin D supplements. You want to make sure you’re staying within the therapeutic range of 50-70 ng/ml year-round, so regardless of general guidelines, you may need to increase or decrease your dosage based on your personal requirements. It is also important to take your supplement every day once started. You can easily find supplements over the counter at your chemist or order some online at,, etc.


Vitamin D is an essential vitamin required by the body for absorption of calcium and bone development and alleviation of inflammation so eating foods that contain Vitamin D can be an easier way to add this nutrient to your body. One of the many Vitamin D benefits is its oil soluble, which means you need to eat fat to absorb it so do load up on the healthy kinds of fat rich in minerals. Natural foods rich in vitamin D include fish oils, fatty fish like trout, salmon, swordfish, mushrooms, cheese, egg yolks, caviar, buttermilk, pork, almond milk, wholegrain cereals, tofu and yogurts.

Also known as the sunshine vitamin, it is naturally made by your body when you expose your skin to the sun. Follow these simple steps and boost your levels to feel great.


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