Vitamin D is an essential nutrient that plays a critical role in the proper functioning of our bodies. Vitamin D helps our bodies absorb calcium, which is necessary for strong bones and teeth.

It also supports the immune system, regulates insulin levels, and helps to reduce inflammation. Unfortunately, many people are deficient in vitamin D, which can lead to a number of health problems. Here are six tips for maximizing your intake of this vital nutrient.

1. Get Some Sun

The sun is the best natural source of vitamin D. When our skin is exposed to sunlight, it produces vitamin D. However, many people spend most of their time indoors or cover their skin with clothing and sunscreen, which can block vitamin D production.

Experts suggest that people should get at least 10-15 minutes of direct sunlight on their skin each day. However, the amount of sun exposure needed to produce vitamin D can vary depending on factors such as skin color, time of day, and geographic location.

2. Consume Foods Rich in Vitamin D

While few foods naturally contain vitamin D, some are fortified with this nutrient. Foods that are good sources of vitamin D include fatty fish, such as salmon and tuna, and egg yolks. Milk, cereal, and orange juice are often fortified with vitamin D.

You can also take supplements to increase your intake of vitamin D, but be sure to consult with your doctor before doing so.

3. Choose Vitamin D3

There are two types of vitamin D: D2 and D3. Vitamin D3 is the type that our skin produces when exposed to sunlight, and it is also the form of vitamin D that is most effective at raising blood levels of this nutrient.

Be sure to choose supplements that contain vitamin D3 for maximum absorption.

4. Pair Vitamin D with Calcium

Vitamin D and calcium work together to build and maintain strong bones and teeth. In addition to increasing your intake of vitamin D, be sure to consume plenty of calcium-rich foods, such as milk, cheese, and leafy greens.

Supplements that contain both vitamin D and calcium are also available.

5. Consider Your Risk Factors for Deficiency

Some people are at a greater risk for vitamin D deficiency than others. For example, people who live in northern latitudes, where there is less sun exposure, may have lower levels of vitamin D.

People with darker skin may require more sun exposure to produce vitamin D. Additionally, certain medical conditions, such as Crohn’s disease and celiac disease, can make it harder for the body to absorb vitamin D. If you have any of these risk factors, be sure to speak with your doctor about your vitamin D levels.

6. Don’t Overdo It

While vitamin D is important, getting too much of this nutrient can be harmful. Too much vitamin D can lead to high levels of calcium in the blood, which can cause a number of health problems.

Experts recommend that adults consume no more than 4000 IU of vitamin D per day, and they caution against taking more than this amount without medical supervision.