By Bed Threads Wellness 12.10.2026

7 Ways To Up Your Daily Vitamin D Intake Now

Simple but effective.

Healthy vitamin D levels are important for several reasons, including building and maintaining strong bones, teeth, and muscles, and helping keep overall health in check.

There are many ways to make sure you get enough of this essential vitamin, from getting sun exposure to adding vitamin-rich foods to your diet.

Read on to discover seven of the best ways to boost your daily vitamin D intake now.

1. Get some sunshine

The most effective and easiest way to boost your vitamin D intake is to get outside and under the sun for even a few minutes per day, with anywhere from 5-15 minutes a day being sufficient during spring and summer, or 2-3 hours per week during fall and winter.

The ideal amount of time varies depending on the season, latitude, how much skin is exposed, the UV levels and your skin tone (people with naturally dark skin need 3-6 times more sun exposure to produce the same amount of vitamin D as light-skinned individuals, e.g. 15-60 minutes per day in spring and summer).

In terms of actually getting it, it's as simple as a lunchtime walk around the block each day or sitting in a sunny spot to enjoy your morning coffee or tea to ensure your levels are tip-top. Always remember to be sun smart by applying sunscreen and wearing protective clothing to prevent sunburn.

2. Increase your calcium intake

Vitamin D and calcium are two nutrients that work together to make sure that your bones are healthy and strong throughout your life. By boosting your daily intake of calcium, you're inevitably strengthening this important partnership that's going on inside your body.

If dairy is an option for you, products like milk, cheese and yoghurt are known to have high levels of calcium and can be easily introduced into your cooking or added to your morning coffee or smoothie.

Solid plant-based sources of calcium include fortified plant milks (like soy, oat or almond), calcium-set tofu and low-oxalate leafy greens like kale and bok choy.

3. Choose seafood

Some of the richest natural sources of vitamin D are fatty fish and seafood. This will be music to the ears of anyone who enjoys spending their Saturdays at the fish market, and the health benefits don't stop there. As well as helping you to get enough vitamin D in your diet, seafood can help to keep your heart healthy and prevent inflammation as well.

4. Don't forget about eggs

Another way to adjust your diet to boost your vitamin levels is to include eggs in your meals regularly. Free-range eggs are a fantastic (and tasty) source of vitamin D to keep you functioning at your optimal level. Whether it's a morning omelette or a freshly baked treat, eggs can be incorporated into your diet in a wide variety of ways to boost your levels.

5. Drink orange juice

It's not only a delicious and thirst-quenching drink, but orange juice is also actually a great way to easily boost your daily vitamins, including vitamin D.

Many store-bought orange juice varieties are fortified with vitamin D to help you reach your recommended levels, so if you're not a fan of dairy, consider a glass of OJ in the morning instead.

6. Exercise daily

Research has shown that people who participate in regular exercise for at least a few hours a week not only lower their risk of developing heart disease, but also have higher vitamin D levels than those who don't exercise regularly.

Moreover, researchers believe that by playing sport or exercising outside, you're inadvertently being exposed to vitamin-boosting sunlight too. In fact, studies indicate that exercise – specifically endurance or aerobic workouts, like brisk walking or dancing – can support the mobilization of stored vitamin D out of fat tissue to raise circulating levels and thus prevent severe drops.

7. Take a supplement under guidance

Vitamin supplements are readily available at almost all supermarkets and pharmacies around the country, but you should always speak to your GP before taking them.

It's important to find out whether you're actually lacking vitamin D to avoid increasing your levels above what is recommended (excess vitamin D comes with its own risks and adverse effects), which you can find out by requesting a blood test from your GP. Your doctor will be able to advise on the best plan going forward and whether supplements should form part of your diet.

This article is intended for informational purposes only and is not a substitute for individualized health advice. If you are concerned about your health or vitamin D intake, please speak to your GP, who will advise you on the correct treatment plan.