Discover the secrets to boosting your vitamin D levels without stepping outside

While most people know that vitamin D is important for strong bones and teeth, muscles, and overall health, more than 1 in every 3 Australian adults has some degree of vitamin D deficiency.

For most, just getting out in the sun for a few minutes more each day will boost your vitamin D levels. However, during winter, when the temperatures plummet and it’s bitterly cold outside, it becomes challenging to find the motivation to venture outdoors and soak up the sunlight, making it difficult to obtain essential vitamin D.

The good news is that sunlight isn’t the only source of vitamin D. Here is everything you need to know about vitamin D, including how to get enough without going outside.

Health benefits of vitamin D

To put it simply, vitamin D controls calcium levels in the blood that are required for maintaining bone and muscle health. In addition, research suggests that vitamin D may also play a role in reducing your risk of multiple sclerosis, decreasing your chance of developing heart disease, and helping to reduce your likelihood of developing the flu, as it’s known to boost the immune system.

In fact, one study published in The BMJ found vitamin D supplements protect against acute respiratory infections including colds and flu. While another study published in JAMA Internal Medicine found vitamin D may be an important way to arm the immune system against infections like the common cold.

Additionally, vitamin D plays a role in boosting your energy levels and mood. If you’re constantly feeling tired, fatigued and lacking energy, there’s a possibility that you may be low in vitamin D.

Other common symptoms of vitamin D deficiency include:

• Bone loss
• Hair loss
• Muscle pain
• Depression
• Osteoporosis.

Getting enough vitamin D

Your body makes vitamin D naturally when sunlight hits the skin, but most of us don’t get the required amount of sunshine per day, so adding vitamin D to your diet is super important. According to leading nutritionist and Australian Eggs ambassador, Joanna McMillan, eggs are one of the highest natural sources of vitamin D — an average serve of eggs provides 82 per cent of the recommended daily intake for adults. If you’re bored of just plain eggs on toast, why not whip up an omelette every now and then?

McMillan also recommends adding oily fish, like salmon or mackerel, to your daily diet at least two to three times per week. If you’re not too fussed on salmon by itself, a classic patty recipe may be the way to go. Salmon patties are delicious and also super budget-friendly because they can be made from tinned salmon and leftover mashed potatoes.

Other foods containing vitamin D include beef liver, cheese, mushrooms and fortified foods like orange juice, soy milk, cereal, and oatmeal.

“Boosting your vitamin D intake through foods can be an easy way to ensure you’re getting a vast number of nutrients and staying healthy for longer,” McMillan says.

Vitamin D supplements are also an effective way to ensure adequate intake, particularly for those who have limited sun exposure. Consult with a healthcare professional to determine the appropriate dosage and form of vitamin D supplements that align with your specific needs. They will consider factors such as age, overall health, and existing medical conditions.

You can also make the most of the natural light available indoors by keeping curtains or blinds open during the day. Position yourself near windows or skylights to allow sunlight to reach your skin. Consider arranging your workspace or seating areas strategically to benefit from daylight exposure.

While sunlight remains the primary and most natural source of vitamin D, it is possible to maintain sufficient levels without even going outside. By adopting these indoor strategies, you can take control of your vitamin D intake and promote overall health and well-being.

Remember to strike a balance between utilising indoor methods and seeking safe sun exposure whenever possible. Consult with healthcare professionals to determine the best approach for your specific circumstances.

This article was originally published on April, 29, 2020  and has been updated on June 26, 2023. 

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.