As we say goodbye to summer for good and the darker days of autumn and winter approach, opportunities for sunbathing become fewer. This lack of sunlight can affect our health, especially vitamin D, which is produced when our skin is exposed to the sun. On fall days, it’s easy to run low on supplies vitamin Das its levels tend to peak in late summer.

The role of vitamin D in health

Vitamin D is critical for good health, as its receptors are found in almost every cell in the body. It helps regulate the immune system, support bone and cardiovascular health, and may also help prevent certain cancers. A lack of vitamin D can cause fatigue, weakened immune systems and other long-term conditions.

How Much Vitamin D Do You Need?

The recommended daily allowance (RDA) of vitamin D is 600 IU (International Units) or 15 mcg for adults. Adults over 70 need a little more, 20 mcg per day.

Ways to increase your vitamin D intake

Even if the day is slowly getting shorter and the sun is saying goodbye to us, there are many strategies to keep your vitamin D levels high:

Eat foods rich in vitamin D

Although it is difficult to get enough vitamin D from diet alone, there are some foods you can include in your diet:

Fatty Fish: Salmon (526 IU per 3.5 oz) and canned tuna (269 IU) are great choices.

Mushrooms: These are the only plant source rich in vitamin D.

Egg Yolks: Two large yolks provide 9% of the daily vitamin D requirement.

Milk: Cow’s milk is often fortified with vitamin D, while some plant-based milks offer the same nutrient.

Vitamin D supplements

If you have been diagnosed with vitamin D deficiency, your doctor may recommend supplements. To restore normal levels, you may need about 6,000 IU daily for 8 weeks, after which you can maintain levels with 1,000-2,000 IU daily.

Take advantage of the sun

Even on cloudy days, the sun’s rays are strongest between 10 a.m. and 4 p.m. Try to get outside for 20 minutes at least 3 times a week. If you exercise indoors, you can opt for running outdoors, even if it’s cloudy weather, to improve your vitamin D levels.

With these simple strategies, you can ensure that you stay healthy and energized, even on the darkest days of the year!