Looking for new vitamin D sources? At least 52 recent studies prove that one of the most important things you can do to improve your health is to ensure your body gets a steady trickle of vitamin D, a nutrient that cuts your risk of cancer, osteoporosis, and arthritis as much as 67 percent and lowers your risk of type 2 diabetes faster and more effectively than losing weight.
It’s clear that vitamin D is a key to staying healthy. Here’s how to get more of it.
Increase absorption with a sunshine tweak. Spending 10 to 15 minutes outdoors in the midday sun (without sunscreen) helps your body make its own vitamin D from natural oils in your skin, says Michael F. Holick, M.D., author of The Vitamin D Solution. The catch? It can take an hour or more for that newly formed vitamin D to soak into your tissues! To maximize your absorption, wait at least an hour after spending time outdoors before washing your face or taking a shower, advise Cornell University scientists.
MUST-SEE: The One Supplement to Take If You’re Not as Happy as You Think You Should Be
Take your supplement with some nuts. Prefer a supplement? Vitamin D3 is the best absorbed form, and Tufts University research shows that you can increase its absorption even more (32 percent!) by taking it with a little fat, such as nuts, eggs, cheese or butter. The study-proven dose: 2,000 IU of D3 daily. (Important: Always check with your doctor before starting a new supplement.)
Cook fish the right way. Salmon, trout, tuna and other fatty fish are rich in vitamin D–but deep-frying them in super-hot oil destroys as much 50 percent of their D, report researchers in the journal Nutrients. Instead, aim to eat two 6-oz. servings of fatty fish weekly, prepared either by sautéing, baking or poaching.
Boost the benefit with bacteria. Taking a mixed probiotic supplement can raise your vitamin D level 25 percent in three months. Studies by Canadian researchers show that having plenty of these healthy bacteria in your digestive tract increases you absorption of D from supplements and foods.
More from Woman’s World
BOGO Never Felt So Good
Whether you're looking to sleep better, have less anxiety, get pain relief or simply unwind the mind, these award-winning CBD Gummies from Sky Wellness do just the trick! Available in a variety of flavors, don't miss this special BOGO offer. Learn more at SkyWellness.com.