How to Meet Your Vitamin D Needs During Quarantine

With everything going on in the world, summer of 2020 was not what any of us expected. We missed out on most of the typical sunshine-filled activities of summer. I know I sure didn’t get my fill of backyard BBQs, beach days, or outdoor concerts.

As summer comes to a close, many of us are left still wanting for sun. Similarly, our bodies are devoid of the vitamin D that we normally get from sun exposure. Keep reading for tips on how to meet your vitamin D needs in the age of COVID-19.

Sun

• Aim to get 10-30 minutes of socially-distanced midday sun multiple times a week. Although less enjoyable, you can spend time in the sun without going to the beach. Getting your sun exposure in smaller increments may be a better option anyway, as you are less likely to get sunburned. Here are a few ideas: 
  • Go for a 1-mile solo walk during your lunch break
  • Throw down a yoga mat and practice yoga on your balcony or porch
  • Set up a lawn chair in the backyard and read your favorite book 

Diet

• Incorporate vitamin D into your diet. We’re all working on our cooking skills during quarantine anyway, right? Unfortunately, few foods contain Vitamin D. Foods rich in vitamin D include salmon, mushrooms, and fortified milk and tofu. These are some of my favorite vitamin D-heavy recipes:
  • Salmon With Sautéed Mushrooms, Shallots and Fresh Herbs
  • Hot Stuffed Cremini Mushrooms
  • Japanese Soup with Tofu and Mushrooms (use fortified tofu)

Supplementation

• Take vitamin D supplements. Nearly half of Americans don’t get enough vitamin D from sun exposure and food alone. That’s why many people would benefit from taking vitamin D supplements. Vitamin D supplements come in different forms, but I prefer drops because they dissolve the quickest and easiest. I’ve listed options for different types of vitamin D supplements below:
  • Thorne Vitamin D/K2
  • Designs for Health’s Liposomal D Supreme
  • Chewable: NOW Foods’ Chewable Vitamin D3
  • Gummies: Nordic Naturals’ Zero Sugar Vitamin D3 Gummies
  • Pill: Nordic Naturals Vitamin D3 

Other Important Vitamins/Minerals

• Increase your magnesium and vitamin K2 intake. Magnesium and vitamin K2 are important for vitamin D absorption. To get enough magnesium and vitamin K2 in your body, you can take supplements (such as the Thorne Vitamin D/K2 drops mentioned above) or add certain foods to your diet. Foods high in magnesium and vitamin K2 include:
  • Pumpkin seeds (magnesium)
  • Green leafy vegetables (magnesium)
  • Hard cheeses (vitamin K2)