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How to boost your vitamin D intake for healthier skin
It is safe to say that we have all missed the sunshine! The last few days have given us a little sample of the summer we are all longing for 🌝 A very common misconception is that prolonged exposure to the sun is the best way to obtain vitamin D, when in actual fact it could cause more harm than good, especially without a good SPF.
Consuming foods that are naturally rich in vitamin D and taking dietary supplements are the best ways to boost your intake and help treat skin concerns such as acne and psoriasis.
"Healthy skin is a reflection of overall wellness." - Howard Murad MD
When vitamin D is absorbed by our skin it is taken up by our liver and kidneys and transferred throughout the body, helping to create healthy cells. This includes healthy skin cells, where Vitamin D plays an important role in our tone and complexion.
5 TOP TIPS TO BOOST YOUR VITAMIN D
1. Consume Fatty Fish and Seafood 🍤
Some of the richest foods natural in vitamin D are fatty fish and seafood - a 100g serving of tinned salmon can provide around 50% of the RDI (recommended daily intake).
Fish & Seafood:
Salmon
Tuna
Mackerel
Anchovies
Shrimp
Sardines
2. Soak Up Some Sun 😎
The best source of the vitamin, the sun can circulate the body for twice as long as vitamin D from food or supplements.
FACT: People with darker skin may need to spend longer in the sun than those with lighter skin to be able to produce vitamin D. This is because a higher melanin content can inhibit its production.
DON'T FORGET THAT SPF ‼️
3. Lots of Mushrooms 🍄
The only vegetarian source of vitamin D, mushrooms produce vitamin D when exposed to UV light. Wild mushrooms therefore have the highest level of the vitamin but should be purchased from a trusted supplier.
4. Supplements 💊
These are needed if you do not obtain enough vitamin D from the sunlight or the foods you eat. Most vitamin D supplements are derived from animal sources and therefore not suitable for vegans and vegetarians. If you do not eat meat, look for D2 supplements as these are plant based.
5. Eat Fortified Foods 🥛
There are few foods that naturally contain high levels of vitamin D and this is therefore done through a process called fortification.
Commonly fortified foods include:
Plant Based Milk Alternatives (Soy, Almond, Hemp)
Ready to Eat Cereal
Orange Juice
Tofu
To find out if a food has been fortified, check the ingredients list 📝
Whilst we have seen how vitamin D can boost our health, vitamins such as C and E are also important for protecting our skin; a deficiency in any of these can increase the risk of sun damage. However, all vitamins are essential for your overall health and bodily functions.