Make Vitamin D Part of Your Daily Routine

Updated on February 22, 2021


Vitamin D is actually a hormone that your body produces thanks to the power of the sun. Unfortunately, most people have a vitamin D deficiency during the cold and snowy months between late autumn and early spring.

The best way to get enough vitamin D is to eat a healthy diet that contains lots of vitamin D and taking supplements. Here are some ways to make vitamin D a part of your routine.

Get Enough Sunlight

The primary source of vitamin D is sunlight exposure because your body kicks in and starts producing the vital hormone. Even small amounts of exposure of about 30 minutes are enough to make a huge difference.

Whenever you expose your skin to the sun, make sure that you have sunscreen on you to protect you from harmful UV rays. Unfortunately, our exposure to the sun is crippled by the pandemic and these long winter months, so other methods have to suffice for now.

Eat Food Rich in Vitamin D

The second best way to get vitamin D into your body is to eat food that contains lots of it. Thankfully, foods that contain vitamin D are already healthy, so your body will get that kick it needs.

Make sure that you regularly eat fatty fish like trout, salmon, and herring. Try different recipes with different side dishes to get even more vitamins and minerals. Fish goes great with vegetables such as carrots and potatoes.

If you can’t get any fresh fish where you live, you can always buy a can of tuna or sardines. Try mixing the canned fish with butter, caramelized onions, or make a tuna salad.

In addition to fish, some mushrooms contain surprising amounts of vitamin D. Fortified milk and fortified orange juice also have high amounts of vitamin D that will help you fall asleep.

And after the delicious salmon with russet potato wedges and portobello mushroom that you had for dinner, make some eggs for breakfast because egg yolks contain a lot of vitamin D too. Or perhaps you prefer fortified cereal.

Take Supplements

While you may have a healthy diet, taking some supplements during winter will replace the vitamin D missing from sunshine. Vitamin D supplements come in many forms. Some supplements contain the recommended daily intake or even double as much. While you can take those, your child can’t.

If you have a small infant that can’t get vitamin D from the sun or food, consider getting vitamin D drops that are specially made for infants. Your baby needs vitamin D for healthy growth, especially when it comes to bones. Make sure to get organic vitamin D so that your baby stays healthy.


You might be surprised to hear that exercise can also increase vitamin D production. Regular exercise is very healthy already, but it is nice to know that your body produces more vitamin D when you do exercise.

Some studies have found that people who do vigorous exercise regularly have more vitamin D and HDL cholesterol. Vitamin D helps with weight loss, so the two go hand in hand.


You can easily make vitamin D a part of your daily routine by taking supplements, eating food rich in vitamin D, and regular exercise. Nonetheless, the main way to get enough vitamin D is through sunlight exposure.

Avoid solariums because they will not increase your vitamin D. Try to get as much exposure to the sun as possible during cold months. Even if you are wearing a long winter jacket, your body will produce vitamin D.

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