How to Boost Your Vitamin D Levels This Summer

As the summer days grace us with warm rays of sunshine, it's the perfect time to take advantage of its most —vitamin D. Known as the "sunshine vitamin," vitamin D is essential for your overall health and plays a crucial role in maintaining strong bones, supporting the immune system, and promoting a good mood. In this article, we will explore how you can get the most out of the sunny weather and optimize your vitamin D levels this summer season!

Can You Have Vitamin D Deficiency in the Summer?

Vitamin D is called the "sun vitamin" because the body produces it when you are directly exposed to UV light. That is why it is conventionally believed that we are more prone to getting vitamin D deficiency in winter when sun exposure is very low. However, it is still very much possible to be vitamin D deficient even during the summer months! A study published in the Journal of Investigative Medicine found that despite sunny days in the summer, nearly 60% of the study participants had vitamin D deficiency. What causes vitamin D deficiency – especially in the summer? Various factors, including limited sun exposure and geographical location, as well as dietary choices, may contribute to the prevalence of vitamin D deficiency during the summer season.

So, if you spend most of your time in the office,  night shifts, have to work nightshirts, or live in an area with little sunlight, it’s likely that you are not getting enough sun exposure, which can result in lower vitamin D levels. That’s why it’s really important to make sure you are taking all the necessary steps to optimize your vitamin D levels. Let’s explore how you can do that this summer season! 

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Easy Tips to Increase Vitamin D

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Go out in the sun! 

Let’s start with the basics - the best way to get your vitamin D is to be outside and enjoy the rays of sunshine on your skin! When it’s not too hot, take at least a 40-minute walk in the morning or enjoy your morning coffee outside. Nothing will replace a warm touch of sunshine on your skin! However, remember to take care of your skin by using sunscreen and avoiding peak hours to prevent sunburn. 

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Consume foods rich in vitamin D

While sunshine is your primary Vitamin D source, you can also get more of this vitamin through your diet. Incorporating vitamin D-rich foods into your summer menu can help you nourish your body. Let’s check out some options:

Fatty Fish: Salmon, mackerel, and trout are not only delicious but are also excellent sources of vitamin D (and Omega-3!) 

‍Egg yolks: Eggs are rich in vitamin D, making them a great and versatile breakfast option to optimize your levels. Besides, you can use egg yolks in many other recipes! 

‍Mushrooms: Certain mushrooms, like shiitake and maitake, contain vitamin D. Exposure to sunlight can further enhance their levels.

‍Fortified Foods: Many dairy products, cereals, and plant-based milk alternatives are fortified with vitamin D, offering additional options for supplementation. An easy option would be to include yogurt with granola to your breakfast routine! 

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Check for signs of vitamin D deficiency and consider supplementation 

 If you have been feeling symptoms of fatigue, bone aches, and muscle pain, or if you notice that you get sick more often, it's most likely that you need to check your vitamin D status. You can check your vitamin D levels by getting a blood test. Our 50-parameter Bioniq Blood Test will help you get a full understanding of your micronutrient status, including vitamin D levels, as well as other important health markers such as male and female hormones, liver function, and thyroid function. 

Based on your blood test results, the bioniq team creates a personalized Bioniq PRO micronutrient formula specifically designed to meet your unique needs. This formula includes a combination of up to 53 essential nutrients, including vitamin D, tailored to optimize your levels and support your overall health.

Remember that vitamin D overdose can be potentially risky for your health as too much of it can lead to a toxic reaction in your body. That’s why it is important to get a check-up first and customize the precise amount of micronutrients that your body needs. By integrating the personalized Bioniq PRO formula into your nutrition, you can ensure that you are receiving the right dosage of vitamin D and other essential micronutrients, based on your individual blood test results.

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