4 morning habits that help your body absorb vitamin D

Medically reviewed by Michael Menna, DO

Vitamin D is essential for the body and brain to function properly. However, about 42% of Americans experience vitamin D deficiency. Some habits can help increase vitamin D levels and improve health.

1. Get Enough Sun Exposure, Safely

Sun exposure can help your skin produce vitamin D, so it is recommended to get enough sunlight safely. While there are risks, such as sunburn and skin cancer, there are ways to get the benefits with lower risks.

Tips to Avoid Risks

• Avoid sunburn.
• Limit the amount of time spent in the sun.
• Monitor skin for signs of too much sun exposure.
• Stay away from tanning beds and focus on natural sun exposure.
• Use a high-quality sunscreen.
• Wear protective clothing such as a hat when in the sun for longer periods.

There’s a healthy balance between getting enough sun exposure to improve vitamin D deficiency and limiting sun exposure to minimize risks. That balance is different for everyone. In general, make sure to cover skin with clothing and sunscreen when out in the sun all day and when the UV index is high.

Here are some morning habits to increase sun exposure and improve vitamin D absorption:

• Take a walk outside in the morning to get some sun exposure before the UV index increases.
• Pack sunscreen in your purse or bag so you are prepared to stay safely out in the sun later in the day.
• Make plans that include outdoor time, and dress in a way that supports safe sun exposure while enjoying those activities.

2. Take a Vitamin D Supplement

Vitamin D can be taken as a supplement to increase levels in the body. It can be taken as D₂ or D_3, with D₃ showing greater effectiveness in raising and maintaining adequate levels in your body.

Recommended dosages of vitamin D include:

• Adults 600-800 IU.
• Babies, children, and adolescents require 400-600 IU, depending on age.

Since vitamin D is fat-soluble, it is more effective when taken with foods that contain fat, such as nuts and avocados. Additionally, it can be more effective when taken with K2 supplements, as it helps calcium to reach the bones.

Here is a morning routine to increase vitamin D intake and improve absorption:

1. Eat a large breakfast that includes healthy fats.
2. Take a vitamin D supplement with breakfast.
3. Take a K₂ supplement to enhance the effects of the vitamin D supplement.

3. Make Dietary Changes

Eating enough dietary fats and taking a vitamin D supplement with a large meal can help to increase vitamin D absorption by 50%.

Healthy sources of dietary fat that help to increase vitamin D absorption include:

• Avocados
• Eggs
• Fatty fish such as salmon
• Natural oils such as olive oil
• Nuts
• Seeds

It is important to eat a well-balanced diet to ensure sufficient consumption and absorption of nutrients.

4. Maintain a Healthy Weight

Fat tissue holds on to vitamin D. This means that when there is more fat tissue, there is less vitamin D in the blood because it is in the fat tissue and unavailable for the body to use without weight loss. Losing 15% or more of body weight leads to a substantial increase in vitamin D levels.

Morning habits that promote weight loss can be combined with other healthy habits that boost vitamin D absorption, including:

• Being physically active outdoors, for example, taking a morning walk in the sun.
• Eating a well-balanced diet with healthy fats, such as avocados.
• Taking supplements, including vitamin D, may help to regulate appetite and metabolism, particularly if you’re deficient.

A great way to improve vitamin D absorption, increase vitamin D levels, reduce these risks associated with vitamin D deficiency, and improve overall health and well-being is to start the day with a combination of morning habits aligned with these goals. Choose the morning habits you prefer, and reach out to a healthcare professional for support in creating a tailored plan for your unique needs.

Read the original article on Verywell Health