The best time for vitamin D depends on whether you're getting it from the sun or supplements: for sun, aim for short periods mid-morning/afternoon in summer (UV 3+) and around midday in winter; for supplements, take them with a meal containing fat (like breakfast or dinner) to boost absorption, with no single "best" time of day, just consistency. Always balance sun exposure for vitamin D with skin cancer prevention by checking your local UV index and using sun protection when it's high.
As breakfast is so often the largest (and most important) meal of the day, the morning is a prime time to take the sunshine vitamin. Plus, vitamin D levels tend to be highest during the day because of our exposure to the sun. So, taking it in the morning sets you up for further success.
The best time to go out in the sun
Experts suggest that UVB rays, essential for vitamin D production, are best absorbed between 10 AM and 3 PM. Sun exposure later in the day increases the risk of skin damage and certain cancers.
For pregnancy, the best vitamin D supplement is typically Vitamin D3 (cholecalciferol), as it's more effective at raising blood levels than D2, with studies suggesting higher doses like 4000 IU daily may be needed for sufficiency, though a doctor should guide your specific dosage after a blood test, as too little is risky but excessive amounts (over 100 mcg or 4000 IU) can be harmful.
If you are experiencing symptoms such as acid reflux, muscle cramps, headaches, and (as discussed) constipation, it could be that your Vitamin D supplement is driving down Magnesium levels.
Vitamin A, C, and E
These three “antioxidant” vitamins for acid reflux protect and strengthen the esophageal lining. One study showed that those with higher intake of vitamins A, C, and E had a significantly lower risk of GERD. Vitamin C supports tissue healing, but high doses from supplements may irritate the stomach.
Here are 10 unexpected signs of a vitamin D deficiency that may surprise you.
The "best" vitamin D brand depends on your needs (vegan, gummy, high-dose, value), but top-rated options often include Thorne (overall/K2 combo), Nature Made, Nordic Naturals, Ritual, and Transparent Labs, with options like Vitafusion for gummies and Blackmores/Swisse (in Australia) for value/trust. Look for third-party testing (like USP) and D3 (cholecalciferol) for better absorption, often paired with K2 for enhanced benefits.
To quickly increase Vitamin D, combine safe sunlight exposure (10-20 mins daily without sunscreen for lighter skin), taking high-dose Vitamin D3 supplements (consult a doctor first), and eating foods like fatty fish (salmon, tuna), egg yolks, fortified milk/cereals, and sun-exposed mushrooms, ensuring you take supplements with a fat source for better absorption.
Role in Fertility: Vitamin D helps regulate hormones that are important for fertility. Low levels can disrupt this balance, potentially affecting the ability to conceive. Diet and Nutrition: A well-balanced diet that includes enough vitamin D is important for overall health and fertility.
Morning exposure is less likely to cause sunburn, benefiting both you and your plants. It is no surprise that the morning sun is less intense than the afternoon sun. The gentle rise of the sun happens in the east, and its rays travel a much greater distance through Earth's atmosphere.
So it takes more time in sunlight to get its benefits if you have a darker skin tone. Here is how much sunlight experts recommend based on your skin tone: Lighter skin tones: 10 to 15 minutes a day. Darker skin tones: 25 to 40 minutes a day.
As for people with darker skin, they have more melanin, so less UV light gets absorbed to create vitamin D3. They need more sun exposure to produce vitamin D3 than those with lighter skin.
The impact of Vitamin D on sleep quality and duration
Indeed, evidence from clinical studies on human participants supports a relationship between insufficient levels of Vitamin D and both suboptimal sleep quality and duration [30].
Vitamin D is a fat-soluble vitamin, which means it doesn't dissolve in water and is best absorbed into blood when combined with foods rich in fat. For this reason, it is recommended to take vitamin D with meals to enhance absorption.
Nutrients You Need
No natural fruits are high in Vitamin D; it's primarily from sunlight, fatty fish, and fortified foods, but some fruits help absorption (avocado, banana) or are fortified (orange juice), while dried figs and apricots offer some benefits, so focus on fortified juices, plant milks, or supplements for D, alongside fruits that support its function.
Although the list of foods naturally high in vitamin D is a short one, there are foods and beverages – like milk, orange juice, nutritional shakes and breakfast cereals fortified with the nutrient to help make life a little easier!
Vitamin D deficiency often has subtle or no symptoms but can cause fatigue, bone pain, muscle weakness/cramps, mood changes (depression), slow wound healing, frequent illness, and hair loss; in children, severe deficiency leads to rickets (bowed bones), while in adults, it increases risks for osteoporosis and fractures.
While different sources point to different leaders, Swisse is frequently cited as Australia's #1 brand for vitamins, minerals, and supplements based on consumer trust and sales, even surpassing long-time competitor Blackmores, though Blackmores also claims leadership in the natural health space, and Elevit leads in the specific prenatal category.
The best sources are the flesh of fatty fish and fish liver oils. Smaller amounts are found in egg yolks, cheese, and beef liver. Certain mushrooms contain some vitamin D2; in addition some commercially sold mushrooms contain higher amounts of D2 due to intentionally being exposed to high amounts of ultraviolet light.
Vitamin D deficiency causes rickets in children and will precipitate and exacerbate osteopenia, osteoporosis, and fractures in adults. Vitamin D deficiency has been associated with increased risk of common cancers, autoimmune diseases, hypertension, and infectious diseases.
Yes, you can do a vitamin D test at home using simple finger-prick kits (like TouchBio, 2San, We Test Bio) that provide quick, preliminary results (often in 10 mins) by analyzing a drop of blood to check if levels are sufficient, insufficient, or deficient, helping you monitor bone health and immune support, but you should always discuss abnormal results with a doctor for proper diagnosis and treatment.
Dry mouth (xerostomia) can be caused by deficiencies in nutrients like Vitamin B12, Iron, Zinc, and Vitamin A, which are crucial for nerve health, mucous membranes, and saliva production, but it's often linked to dehydration, medications, diabetes, or other conditions, so seeing a doctor for proper diagnosis is essential.