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Why you should add more vitamin D to your diet<\/p>\n
Vitamin D can improve your immune function, bone health and even mental health. Here’s how to add more to your diet.<\/p>\n
When it comes to building strong, healthy bones, the emphasis on strength training has never been greater. Staying active<\/a> is essential for bone health, but it\u2019s important not to neglect the basics: getting enough vitamin D.<\/p>\n There are a couple different ways you can obtain vitamin D, from stepping into the sunlight, to consuming foods and beverages high in vitamin D. Most people, however, find it tricky to get enough of this essential nutrient from diet alone. And if you\u2019re not someone who spends much time in the sun, you could be at risk for vitamin D deficiency.<\/p>\n If you\u2019re vitamin D-deficient<\/a>, taking a vitamin D3 supplement could offer potential benefits, experts say. But how often do you actually need to take it, and who should avoid it?<\/p>\n What is vitamin D3 good for? What does vitamin D3 do?<\/p>\n Vitamin D is a fat-soluble vitamin that supports a few essential bodily functions, including bone formation, says Patricia Araujo<\/a>, an advanced dietitian at Northwestern Medicine.\u00a0<\/p>\n The two main forms of dietary vitamin D are vitamin D2 and vitamin D3. As a supplement, vitamin D3 has a higher bioavailability than vitamin D2, meaning it\u2019s more easily absorbed into the gut, says Laura Domrose<\/a>, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center.<\/p>\n Here are a few reasons why our bodies need vitamin D, experts say:<\/p>\n Can you get enough vitamin D from diet alone?<\/p>\n Vitamin D is naturally-occurring in some foods, including fatty fish (like salmon, tuna and sardines), cod liver oil, egg yolks, beef liver and cheese, says Harbeck.\u00a0<\/p>\n It\u2019s unlikely you\u2019ll be able to get enough vitamin D from natural sources alone, which is why the Dietary Guidelines for Americans 2020-2025<\/a> recommends you also consume foods and beverages fortified with vitamin D. Common examples include certain brands of cow\u2019s milk, plant-based milks<\/a>, juices, yogurts and cereals.\u00a0<\/p>\n \u201cSo, maintaining a healthy status of vitamin D probably includes not only consuming natural foods, but (also) getting sunlight exposure and consuming vitamin D-fortified foods,\u201d Araujo says.\u00a0<\/p>\n\n