5 ways to get more vitamin D

Feeling tired and don’t know why? Maybe you need to try these 5 ways to get more vitamin D. As when the weather takes a turn and the sun disappears (as it tends to in the UK), it can be hard to get all of the vitamin D you need. A lack of it can mean unexplained fatigue, joint point, weak muscles, and trouble concentrating. These all sound pretty common don’t they? That is because a lot of people have a vitamin D deficiency without even realising it. if you think these symptoms may apply to you, here is how you can top up easily.

Eat egg yolks

Eggs contain a huge amount of vitamin D, and they are easy to include in your diet. Simply boil an egg with some toast (as bread also contains a healthy amount of vitamin D) and eat for your breakfast. Be aware that just one egg does contain about 200 milligrams of cholesterol – and it’s recommended that you have no more than 300 milligrams a day for the health of your heart.

Take cod liver oil

For a quick fix of vitamin D, cod liver oil could be your answer. One tablespoon of the stuff contains more than twice the recommended dietary allowance – meaning you won’t have to take it for long until you’re back in tip top shape.

Add more dairy products

Nutritionist Gabriela Peacock says: ‘a lot of dairy foods in the UK are now being fortified with vitamin D, including milk, yoghurt, fat spreads, cereals and bread, which will provide a fixed amount if you’re in need of a boost. It is also a good idea to drink milk or eat yoghurt as vitamin D is key in the absorption of calcium, helping our bodies to build stronger bones, teeth and muscles.’ Not all dairy products are fortified with vitamin D, so check the label before buying.

Try some tuna

If you’re light on cash, but need to get some more vitamin D in your system, head straight to the tinned aisle in the supermarket and stock up on some canned fish. A can of light tuna contains a quarter of your recommended daily intake. Add to pasta, rice or veggies and have a healthy and nutritious meal. Tuna also has a plethora of health benefits other than high vitamin D, such as omega-3 fatty acids and brain-boosting qualities.

Hit the UV

Gabriela says: ‘unlike all the other vitamins, only a small amount can be obtained in the diet. The main source of vitamin D is made in the skin when it is exposed to sunlight.’ Of course, we only get a certain amount of sun each year, so it may be time to resort to other measures. You can buy UV lamps online – which will give you the same amount of vitamin D as sunshine – so you can get your dosage all year round. Be careful though, as UV comes with the same skin cancer risks as the sun, so check out the product properly before you buy.