Get Out When The Sun is Out!
Human skin can make large amounts of vitamin D. All you need is your skin is exposed and the sun out.
Vitamin D primary role in the body is to absorb calcium and promote bone growth.
Vitamin D has a substantial role and regulates calcium and maintains phosphorus levels in the blood, two factors that are extremely important for maintaining healthy bones.
Children from the age of one year and adults need 10mcg of vitamin D a day, according to the NHS. This varies in other countries see here
Your body is designed to get the vitamin D it needs by producing it when your bare skin is exposed to sunlight. If you are not getting enough sunlight add high vitamin d foods/drinks to your daily diet like.
- Fatty fish, like tuna, mackerel, and salmon.
- Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals.
- Beef liver.
- Egg yolks.
Check out this post on foods high on protein. You will also find some of those foods are also high in vitamin d
More vitamin d is needed in the winter months as not much sunlight so a double dosage is needed. If you are deficient in Vitamin d you may experience Hair Loss; Unexplained Fatigue; Excessive Sweating; Weak Bones and Prone to colds.
Get out outside when the sun is out and get your vitamin d in