But Beckerman also points out common malabsorptive syndromes like celiac disease and IBS, which can prevent the body from processing vitamins properly. Now take into account that it is naturally found in very few foods and it is no wonder many of us are not getting enough of it. But it’s important because it plays a role in everything from reproductive health to mental health to bone health and even the strength of your immune system. “In order for all of these systems to work efficiently and effectively, it is important that we are equipped with a suitable system,” says Beckerman. In addition, deficiency can lead to headaches, bad mood, and fatigue.

And while few foods are good sources of vitamin D, Beckerman says figuring out how to get more of it from your diet isn’t impossible. “You have to be a bit strategic about your food choices to make sure you’re getting enough [amounts] for breakfast, lunch and dinner, ”she says. “Do an analysis one day to see how much you are getting and then take it!”

5 ways to get more vitamin D into your system

1. Go outside

It is called the sunshine vitamin for a reason. “According to research, about 20 minutes of sunshine a day is exposed to over 40 percent of the skin to prevent a deficiency,” says Beckerman. (Yes, still wear sunscreen.)

2. Choose the right milk (or Mylk)

“Read the labels of the milk of your choice and make sure it’s fortified with vitamin D,” advises Beckerman.

3. Eat the “fatty” parts

“Since vitamin D is a fat-soluble vitamin that is stored in the body’s adipose tissue, it is found in the ‘fatty’ parts of fish, milk and eggs,” explains Beckerman. “But don’t let that stop you from eating it, because those parts are usually packed full of mega-nutrients like vitamins A, D, E, and K.” Salmon, trout, and tuna are all Beckerman-approved oily fish, as are taking a fish liver oil supplement (“if you can take it,” she says). “Don’t run away from the yolk, that’s where it’s hiding!” She adds. Read Read: It’s a Great Time to Try One of These Easy Pan Egg Recipes.

4. Munch on more mushrooms

“Add mushrooms to your diet for vegan-friendly, plant-based vitamin D,” Beckerman says. “Although they naturally contain vitamin D, they could be treated with UV light. This increases vitamin D exposure and so increases its levels in the mushroom. ”If you’re on a team that says“ mushrooms are gross, ”try chopping them up really small and using them as meat extenders. I put this on to my fungus-hating friend the other day and he had no idea.

5. Take a supplement

Beckerman recommends dietary supplements that are “free of fillers and additives – the fewer ingredients, the better – that are easy to find, and most importantly, that you remember to take every day. She suggests Natalist Vitamin D3 gummies ($ 19) because they’re free from corn syrup, yeast, and high fructose dairy products – and also, “One gummy bear provides all of the easily absorbable, bioavailable vitamin D you need in a day. “

If you’re not into gummy bears, Beckerman recommends Nature’s Made Softgel Vitamin D3 ($ 15) because it’s made with the form of vitamin D preferred by the body. “It’s USP certified, which means that a third party has checked its information and ingredients,” she explains. Another non-gummy supplement that she recommends is Solgar Vitamin D3 ($ 13). “It’s easy to swallow and free of sugar, wheat, and artificial substances,” she says.

Also note: Vitamin D and calcium work better together, says Beckerman. She recommends taking both supplements at the same time. “Without enough vitamin D, it’s nearly impossible to get all of the calcium your body needs,” she says.

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