Let’s face it: much of modern life happens indoors. No longer are we out working the fields, tending the garden, and hanging the laundry. (And let’s take a moment to be grateful for that!)

While our indoor life may be comfy and cushy, we’ve drastically reduced our exposure to sunlight. And because sunlight is the best way for your body to produce Vitamin D naturally, when we don’t get as much sunlight, our Vitamin D levels drop. 

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While most people think that Vitamin D is important for women simply because of bone health, getting enough Vitamin D has far-reaching health benefits for everyone. From boosting your immune system to lessening symptoms of depression, it’s important to get more Vitamin D to support whole-body health.

Those people who have dark skin or are over age 65 are at a greater risk for Vitamin D deficiency than the general population.  These people need to be more proactive to keep their Vitamin D levels in a healthy range. Learning how to raise Vitamin D levels without supplements can improve your quality of life.

Five Easy Ways to Get More Vitamin D

1. Be “naked” outside to raise Vitamin D without supplements

No, you don’t really have to be naked! Just make a plan to spend some time outside every day without wearing sunscreen. Allow your body the opportunity to get some sunlight and produce some Vitamin D naturally.

Growing concern about skin cancer means many people are diligent to wear quality sunscreen when spending time outdoors. While this may be a healthy choice for your skin and preventing skin cancer, sunscreen has a negative consequence. The sunscreen blocks the UV light that is required for the body to convert cholesterol in your skin into Vitamin D.

And even if you don’t always wear sunscreen outside, pollution levels affect the body’s ability to synthesize Vitamin D. If you live in a big city or industrial area, your Vitamin D could be affected negatively by the air you breathe.

Chat with your health care provider to determine a skin-safe plan for getting more Vitamin D from the sun. For example, I intentionally do not wear sunscreen when I run. In doing so, I give myself 30-60 minutes most days of the week with optimal conditions to get some sun to kick off the Vitamin D synthesis.

2. Mushrooms are a natural source of Vitamin D

Do you know what you and a mushroom have in common? It’s the ability to synthesize Vitamin D when exposed to light.

But, just like you, mushrooms need UV light for the reaction to take place.

Unfortunately, most commercial mushrooms are grown in the dark. So, just like when you wear sunscreen and your body cannot use the UV sunlight to make Vitamin D, the poor grown-in-the-dark mushrooms can’t, either.

The good news is that there are some brands of mushrooms that advertise being grown with UV light. Check the packaging next time you’re grocery shopping to find UV-grown mushrooms. You’ll be getting a much bigger Vitamin D dose from them than from conventionally-grown mushrooms.

Not sure how to include more mushrooms into your meals? Amy from Veggies Save the Day has a simple but tasty recipe for Oven Roasted Mushrooms that will convert even the most picky eater.

3. “S” Seafoods are packed with Vitamin D

Shrimp, Salmon, Sardines: All three of these seafoods are rich in Vitamin D. So in addition to packing Omega 3 & 6 punches for brain health, these fatty fish are great for bone health. With all of these benefits, shrimp, salmon, and sardines are a great addition to a balanced diet. 

If you have the choice between commercially farmed and wild-caught salmon, go for wild. You’ll get about twice as much Vitamin D per serving from the wild-caught superfood.

The “S” seafoods are great because shrimp are easy to keep in the freezer, salmon is best eaten fresh, and sardines come canned and can stay in the pantry. That means you can always have an option on hand!

Bonus for women with hypothyroidism: The “S” Seafoods are also high in selenium, a nutrient that supports thyroid function. Chances are, if you’re a woman in perimenopause, your thyroid is starting to flag. Eating foods rich in selenium can give your thyroid a natural boost.

4. Egg Yolks are an inexpensive source of Vitamin D

If the thought of eating more shrimp had some of you worried about cholesterol, I feel like I may have lost you here….but stay with me! 

Egg yolks are an inexpensive, easy-to-prepare source of Vitamin D. And, no, you don’t have to eat just the yolk—the protein punch comes from the white, so eat the whole egg for great nutrition!

Just like with the mushrooms, you will want to be aware of the sources of your eggs.

Pasture-raised chickens produce eggs with higher Vitamin D content in the yolks than a conventionally raised chicken. Look on the carton to see if the brand you like advertises feeding the chickens with Vitamin D-enriched feed. This enriched feed is another way farmers raise the Vitamin D content of the yolks.

5. Fortified Dairy can build high Vitamin D levels without supplements

Most commercial dairy products are fortified with Vitamin D. This is done because of the relationship between Vitamin D and calcium. Vitamin D helps shuttle calcium into the bones where it is needed.

Think beyond milk for your daily diary. Yogurts, cheeses, and cottage cheese are all easy ways to get more Vitamin D into your diet. As always, take a look at the label to make sure your favorite dairy product is Vitamin D fortified.

Did you know that women who consume low-fat diary products have a slightly later menopause than women who do not? This is beneficial because of the heart-protective benefits of higher levels of estrogen. The later you go through menopause, the longer you have the extra heart healthy boost from estrogen. So unless you have a dairy intolerance or allergy, getting high-quality dairy in your diet supports your overall health.

Check out other dietary changes for perimenopause here!

How do you know if you’re getting enough Vitamin D?

Now that you knowing a few easy ways to get more Vitamin D, you can help you keep yourself healthy. At your next appointment with your physician, ask to have your Vitamin D levels checked. You may be surprised (like I was) to find out you’re deficient in this important vitamin. If you’re getting sick more often or feeling fatigued or depressed, a Vitamin D deficiency just may be the root of your issues.

Karen Shopoff Rooff is an ACE certified health coach and personal trainer. The Well Balanced Women blog is for educational purposes only and is not medical advice. Please discuss your health issues with a licensed medical practitioner.