How to Get Vitamin D Without Risking Excessive Sun Exposure

We know that vitamin D is a necessary nutrient for human health and that it is an important hormone that aids in the absorption of calcium and phosphorus by our digestive systems.

It's not called "the sunshine vitamin" for nothing: the sun is the best source of vitamin D, but you've been neglecting the damage that direct sunlight causes to your skin. Have you ever had a bad sunburn after a long day in the sun? Too much time in the sun causes it anyway. UV rays pass through your skin, even though you can't see them.

The epidermis is the exterior layer of your skin, while the dermis is the interior layer. The dermis is where your nerves and blood cells are found. Melanin, a pigment found in the epidermis, protects your skin while also producing vitamin D. Your skin darkens as a result of this resistance. UV rays can penetrate the inner layers of your skin if you spend too much time in the sun. This is most often referred to as a sunburn. Sunburns damage your skin cells and cause them to die, in addition to being incredibly painful.

In consideration of the danger caused by excessive sun exposure, how can you find the right balance between receiving enough vitamin D and protecting yourself from it? Well, don't worry, we've come up with a number of answers to our readers' problems.

• Add the right amount of fish in your diet

Fatty fish, such as salmon, tuna, trout, mackerel, and eel, are the most effective method to acquire adequate vitamin D in your diet. One 3-ounce serving of sockeye salmon has more than two-thirds of your daily vitamin D requirement.

Fish doesn’t have to be fresh-caught to be beneficial. For example, four ounces of canned light tuna has roughly 150 IU of vitamin D. For every two sardines you consume, you'll get a little more than 40 IU of vitamin D. If you have psoriatic arthritis, eating fatty fish may also help you. Omega-3 fatty acids are abundant in this species of fish. Omega-3 fats, according to the Arthritis Foundation, can help reduce joint swelling and discomfort by reducing inflammation.

However, because fatty fish can be rich in mercury, talk to your doctor about how many servings per week you can safely take if you're pregnant or breastfeeding.

• Drink plenty of milk

Adding foods high in vitamin D to your diet is a natural way to up your intake. When you add an 8-ounce glass of milk at mealtimes, you are drinking the top food source of vitamin D in the American diet.

Vitamin D is abundant in milk. As a result, drinking a glass of full-cream milk twice a day might boost your vitamin D levels. It will not only speed up your metabolism, but it will also keep you from being fatigued or depleted during the day.

Whether it's nonfat, reduced-fat, or whole milk, an 8 oz glass of milk has 100 to 125 IU of vitamin D, so go for the healthier low-fat or nonfat options. If you're allergic to cow's milk, milk substitutes like soy milk, almond milk, or rice milk will help you obtain your daily dosage of D. Because the quantity of vitamin D in an 8 oz serving might vary, read the label on the box.

• Try vitamin D ointments

Vitamin D topical ointments are frequently used to combat the excessively rapid skin cell renewal that can cause psoriasis plaques. Dovonex (calcipotriene) and Vectical are prescription ointments or lotions that contain active or synthetic vitamin D3 (calcitriol).

Plaques may become smaller and less scaly if you apply something to the skin that stops development.

Once or twice a day, apply a thin coating on psoriasis plaques, or as directed by your doctor. These medications can be used alone or in combination with topical corticosteroids, as a source of vitamin D. According to the American Academy of Dermatology, most people see a difference after two weeks of use.

• Include eggs in your diet

Eggs are the healthiest food you will ever find! Although most of us avoid eating the yolk of an egg, but people who have a deficiency of vitamin D should start eating it religiously. Egg yolks, like many other natural dietary sources, contain varying amounts of vitamin D.

Eggs from conventionally grown hens that do not have access to the outdoors often contain only 2–5% of the RDI (17Trusted Source).

However, depending on how much time the hens spend outside, eggs from pasture-raised or free-range chickens can provide up to 4 times more — or up to 20% of the RDI (17Trusted Source)

The vitamin D content of eggs can also be affected by chicken diet. Those given vitamin-D-fortified grain may have yolks that contain much over 100% of the RDI (18Trusted Source).

Vitamin D is abundant in free-range and pastured eggs, since hens exposed to sunshine create more vitamin D in their eggs than those kept indoors.

• Get the right supplement

Taking a vitamin D supplement may be the best method to assure optimal consumption for many people.

D2 (ergocalciferol) and D3 (cholecalciferol) are the two primary biological forms of vitamin D. (cholecalciferol). D2 is often derived from plants, whereas D3 is derived from animals. According to research, D3 is more effective than D2 in raising and maintaining total vitamin D levels, so look for a pill that contains this type.

It's also critical to get high-quality supplements that have undergone independent testing. Nutritional supplements are not regulated in certain nations, which might have a detrimental influence on supplement quality. It's better to stick to tried-and-true supplements that have been confirmed for purity and quality by a purchaser, like the vibrant health d3 supplement.

Vibrant Health - Vitamin D3

• Vitamin D made clean:

Get the vitamin D3 your body needs with a formula you can trust to help sustain your immunity

• Feel the d-light:

 Experience the support for healthy bones, brain function and immune health with 4000 IU of vitamin D; Available in 2000 IU or 4000 IU

• Reduce heart attack risk

This supplement includes a vast amount of Vitamin D3 and therefore can help restore endothelial cells (vital component of the cardiovascular system) which are already damaged, while also reducing the risk of a heart attack.

• Bone health support

This Oral vitamin D3 supplement helps support the natural ability of Bones to maintain their normal hardness. This is especially beneficial in the presence of liver conditions that cause bones to soften.

• Maintain calcium level

It helps support healthy levels of calcium. In the blood low calcium levels can result from one type of poor kidney function,

• Maintain phosphate level

It also aids to maintain phosphate levels, which can result from some genetic disorders. Oral supplements of vitamin D3 may help keep your teeth healthy.

• Sourced safely:

 Derived from lanolin to produce a form of vitamin D called cholecalciferol (vitamin D3) that our bodies recognize

• Truth, trust, transparency:

We carefully source and supply every ingredient, resulting in an unmatched level of product quality and proper potency without proprietary blends

• Just 1 tablet daily:

Taken daily with a meal containing some fat to improve absorption; USDA organic, non-GMO, free of gluten, dairy and soy

Bottom line

Vitamin D deficiency is a big issue in many parts of the world. It's difficult to get enough vitamin D without the sun because it's the only way your body makes it naturally. While some sun exposure is beneficial and highly encouraged, too much of a good thing may be harmful. When you're out in the sun, remember to protect your skin and take vitamin D supplements.