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How to Increase Vitamin D and Boost Immunity

How to Increase Vitamin D and Boost Immunity

Vitamin D sunlight

Strengthening your immune system may help defend against respiratory viruses and aid in faster recovery. Researchers are currently exploring how Vitamin D may play an important role in reducing respiratory inflammation, boosting immunity and increasing overall health.

The National Center for Biotechnology recognizes Vitamin D as a prohormone. This means that it’s an endocrine hormone that has wide-ranging influence throughout the body. There are Vitamin D receptors in every tissue and organ. The two major forms are D2 and D3. D2 is largely human-made and added to foods. D3 is synthesized in our skin via sunlight and is also consumed through eating animal-based foods. 

The National Academy of Medicine recommends that healthy adults need on average, 600 IU of Vitamin D daily until the age of 71. The National Health and Nutrition Examination Survey of 2005 to 2006 found that over 40% of adults have a D3 deficiency.  A simple blood test can detect whether your levels are healthy or deficient. 


Vitamin D Research

Vitamin D has been shown to lower the risk of viral respiratory tract infections such as COVID by lowering the rate of replication. The prohormone also reduces the pro-inflammatory cytokines that damage the lungs and lead to pneumonia. 

(Take note that as of July 2020, these research studies have not yet been peer-reviewed and randomized controlled trials still need to be conducted.)


Top Sources of Vitamin D


Eat Salmon

Salmon is a popular fatty fish that contains Vitamin D. According to the USDA Food Composition Database, a 3.5-ounce serving of farmed Atlantic salmon contains 526 IU of Vitamin D, or 66% of the recommended daily value. 

However, keep in mind that eating more salmon is not a cure-all, comprehensive solution. Michael Holick, the leading authority on Vitamin D says, “You cannot get an adequate amount of Vitamin D from your diet alone.”

Enjoy Sunlight

Vitamin D is nicknamed the ‘Sunshine Vitamin’ because D3 predominantly uses ultraviolet B (UVB) light to synthesize in the skin. Simply going out for a 15-minute walk in the sunlight twice a week is a sufficient source of D3 for light skin tones. Darker skin tones may need extended exposure to process melanin.

 Dr. Holick recommends the following best practices to safely absorb sunlight:

  • Always protect your face and the top of your ears. Those are the most sun-exposed skin areas.
  • Aim for 10-15 minutes of unprotected sun exposure to your arms, legs, abdomen and back. After that, apply sun protection such as a 30-SPF or higher sunblock. 
  • Choose the right time of day to go out. If your shadow is longer than your body height, your body can’t make D3. Going outside between 10 a.m. to 3 p.m. is the optimal window for significant sun exposure.

Holick helped develop the dminder app to recommend optimal sun exposure times. The app uses multiple factors including time of day, location and skin type to suggest the best time of day for your unique body type to absorb UVB light. Consider using the app to track your exposure and prevent sunburn.

Take Supplements

Holick also recommends taking Vitamin D supplements in appropriate doses for adults and children. When it’s too hot to go outside in the summer, or when sunlight exposure is limited in the winter, supplements are a recommended source of D3.

Increase your immune health with a weekly 50K IU Vitamin D supplement

Contact Natural Bio Health

At Natural Bio Health, we understand the vital role that hormones play in your body. If you would like to learn more about your unique nutrient and hormone levels, we’re here to answer your questions.

Our team of specialists understand patient concerns about safety during COVID-19. We are proud to offer telemedicine services through video and phone calls. We also see patients in person at our offices, but are abiding by new, strict safety precautions. To schedule your appointment, contact us here. We serve Texans in Austin, Houston, San Antonio, Round Rock, and College Station.

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