How to Increase Vitamin D and Why it Matters

How to Increase Vitamin D and Why it Matters

Posted on Aug 31st, 2023.

In the realm of holistic health and well-being, few nutrients hold the significance of Vitamin D. 

This essential vitamin, often referred to as the "sunshine vitamin," plays a pivotal role in maintaining various bodily functions. 

From supporting bone health to boosting the immune system, the benefits of adequate Vitamin D levels are far-reaching. 

In this post, we'll delve into how to increase Vitamin D and why it matters, unveiling the keys to vibrant health and vitality.

Why Vitamin D Matters

Vitamin D, often known as the "sunshine vitamin," is not just another addition to your dietary list; it's a cornerstone of your overall well-being. Its impact extends far beyond what meets the eye, reaching deep into the intricate mechanisms that sustain our health.

Vitamin D operates as a true multitasker within our bodies, influencing an array of vital functions that contribute to optimal health. While we often associate Vitamin D with bone health, its role extends well beyond calcium absorption. Here are some compelling reasons why Vitamin D matters:

1. Calcium Absorption and Bone Health

Vitamin D plays a pivotal role in facilitating the absorption of calcium from our diet. This partnership between Vitamin D and calcium is what lays the foundation for maintaining strong bones and teeth. Inadequate Vitamin D levels can hinder calcium absorption, leading to weakened bones and an increased risk of conditions like osteoporosis.

2. Immune System Support

Vitamin D acts as a regulator of the immune system, contributing to its balanced and effective function. It helps modulate immune responses, aiding in the defense against infections and promoting overall immune resilience. A deficiency in Vitamin D can compromise this delicate balance, potentially making us more susceptible to illnesses.

3. Mood Regulation and Mental Health

Emerging research suggests that Vitamin D may play a role in mood regulation and mental health. Adequate Vitamin D levels have been associated with a reduced risk of mood disorders, such as depression and seasonal affective disorder (SAD). While more research is needed to fully understand this connection, the link between Vitamin D and mental well-being is an area of growing interest.

4. Cardiovascular Health

Vitamin D may contribute to maintaining a healthy heart and cardiovascular system. Some studies suggest that optimal Vitamin D levels are associated with a reduced risk of certain cardiovascular conditions. It's believed that Vitamin D's anti-inflammatory and blood pressure-regulating properties contribute to these benefits.

5. Overall Immune Resilience

Vitamin D doesn't just bolster our immune system during infections; it also helps maintain its readiness for future challenges. A well-functioning immune system is crucial not only for combating illnesses but also for preventing them. Adequate Vitamin D levels can contribute to a stronger, more adaptable immune response.

6. Potential Role in Chronic Diseases

Research is ongoing, but preliminary studies suggest that Vitamin D may have a role in reducing the risk of chronic conditions such as type 2 diabetes, certain cancers, and autoimmune disorders. While more investigations are needed to establish these connections definitively, the potential implications are promising.

As we embark on the journey of optimizing vitamin levels, it's essential to recognize the profound impact this nutrient has on our overall well-being. By ensuring we meet our Vitamin D needs, we lay the groundwork for robust health, vitality, and longevity.

In the section that follows, we'll delve into the impact of Vitamin D defficiency.

Understanding the Impact of Vitamin D Deficiency

Vitamin D deficiency can lead to an array of health issues, impacting everything from bone health to mood regulation. Low Vitamin D levels have been associated with conditions like osteoporosis, depression, compromised immune function, and cardiovascular problems. Recognizing the signs of deficiency is essential for taking proactive measures.

Signs and symptoms of vitamin D deficiency

The signs and symptoms of vitamin D deficiency can vary from person to person. Some common signs and symptoms include:

  • Fatigue: Feeling tired or exhausted, even after getting enough sleep.
  • Muscle pain: Pain or stiffness in the muscles, especially in the back, legs, and feet.
  • Bone pain: Pain in the bones, especially in the hips, spine, and wrists.
  • Frequent infections: Getting sick more often than usual, or taking longer than usual to recover from an illness.
  • Depression: Feeling sad, anxious, or hopeless.
  • Headaches: Headaches that are worse in the morning or that are accompanied by fatigue.
  • Weight gain: Unexplained weight gain, especially around the middle.
  • Hair loss: Hair loss that is not related to another medical condition.

Now that you understand the importance of vitamin D, let's dive into the way to increase vitamin D levels.

How to Increase Vitamin D

Vitamin D is an essential nutrient that our bodies need for many important functions. If you feel you are not getting enough vitamin D, or have noticed any of the symptoms above, don't worry! Here are a few things you can do to increase your vitamin D levels:

1. Embrace Sunlight – Nature's Vitamin D Source

Sunlight is the best natural source of vitamin D. When our skin is exposed to sunlight, it produces vitamin D from cholesterol. 

The amount of vitamin D that our skin produces depends on a number of factors, including the following:

  • The time of day: Vitamin D production is highest in the morning.
  • The season: Vitamin D production is lower in the winter months when the days are shorter.
  • The geographic location: Vitamin D production is lower at higher latitudes, where the sun's rays are weaker.
  • Skin type: People with darker skin tones produce less vitamin D from sunlight than people with lighter skin tones.

2. Dietary Choices

There are a few foods that are naturally rich in vitamin D. These include:

  • Fatty fish: Salmon, mackerel, tuna, and sardines are all good sources of vitamin D.
  • Fortified dairy products: Many dairy products, such as milk, yogurt, and cheese, are fortified with vitamin D.
  • Egg yolks: Egg yolks are a good source of vitamin D.
  • Mushrooms: Certain types of mushrooms, such as portobello mushrooms, can produce vitamin D when exposed to sunlight.

3. Consider Supplements

If you are unable to get enough vitamin D from sunlight or your diet, you may need to take vitamin D supplements. The recommended daily intake of vitamin D for adults is 600 to 800 IU. However, some people may need more than this, depending on their individual circumstances.

As advocates of holistic health, Advanced IV Health offers an effective solution for optimizing your Vitamin D levels: the Vitamin D Shot. This service provides a direct and efficient method of supplementing your Vitamin D intake. Please note that the Vitamin D Shot is an in-clinic service only.

Tips for Optimizing Your Vitamin D Intake

Vitamin D is an essential nutrient that plays a role in many important bodily functions, including bone health, immune function, and mood regulation. Here are a few tips for optimizing your vitamin D intake:

1. Consider the Best Time of Day to Take Vitamin D

The best time to catch those Vitamin D-rich rays is between 10 a.m. and 3 p.m. during sunny days. During this window, the sun's rays are most direct, allowing your skin to produce Vitamin D efficiently.

2. Ensure Adequate Absorption

When consuming Vitamin D-rich foods or supplements, consider pairing them with sources of healthy fats. Vitamin D is fat-soluble, meaning it's better absorbed when consumed with foods that contain healthy fats, such as avocados, nuts, and olive oil.

3. Monitore Progress and Be Patient

While immediate results may not be noticeable, consistently adopting Vitamin D-boosting practices will eventually reflect in improved health. Regularly checking your Vitamin D levels through blood tests allows you to track progress and adjust your approach as needed.

Related: Ultraviolet Light Therapy: 5 Uses of Ultraviolet Rays for Your Skin


Incorporating Vitamin D into your wellness regimen can significantly impact your quality of life. From bolstering your immune system to supporting bone health, this nutrient plays a crucial role in your overall vitality. 

If you're ready to embark on a journey toward optimal health, reach out to Advanced IV Health today at (520) 400-0819 or [email protected]. Let us guide you on the path to embracing the full potential of Vitamin D for a healthier, more vibrant you.