Vitamin D is essential for healthy bones and teeth. A vitamin D deficiency can lead to several health problems, including hypoparathyroidism, rickets, psoriasis, general osteoporosis and even muscle pain and weakness, according to Medline Plus. People who are lactose-intolerant, have a milk allergy, or are vegetarians who eat no dairy products are more likely to have a vitamin D deficiency. People who don't get out in the sunshine much or have had gastric bypass surgery may also suffer from a vitamin D deficiency, according to the National Institute of Health, Office of Dietary Supplements. There are ways to easily improve a vitamin D deficiency.
Instructions
1. Take a vitamin D supplement. The recommended dosage is 200 International Units a day for men, women and pregnant or lactating women who are under age 50. People who are 50 to 70 years old should take 400 IUs daily, according to Medline Plus. For seniors over 70, 600 IUs of vitamin D are recommended daily.
2. Go outside in the summer sun at midday to improve a vitamin D deficiency. Wear shorts and a tank top, but no sunscreen for maximum exposure. Fair-skinned people should spend 10 minutes a day in the sun; tan or Hispanic people need 15 to 20 minutes, and black skin might need six times the amount that fair-skinned people do, according to US News.
3. Drink plenty of "commercially fortified cow's milk" to add vitamin D to your body. It's the "largest source of dietary vitamin D" in the United States, according to UpToDate. An 8-ounce glass of cow's milk contains 100 IUs of vitamin D.
4. Take cod liver oil on a daily basis. It's rich in vitamin D. If you dread the taste, you can buy cod liver oil in gel caps. Since the strengths vary depending on the manufacturer, follow the recommended daily dosage on the bottle.
