Just like other nutrients, vitamin D is also an important nutrient that your body requires to carry out several activities such as building and strengthening bones. Several individuals buy vitamin D3 supplement online from GNA naturals to ensure sufficient intake of this vitamin.

Poor vitamin D intake is a primary health concern across the world. As per studies, 13% of the world’s population experiences vitamin D deficiency.

There are different ways through which vitamin D can be included in your diet. Some ways are further discussed in this article.

However, before you learn more about vitamin D consumption, it is important to know more about vitamin D.

Understanding Vitamin D

This is a fat-soluble vitamin and its fundamental function is to provide assistance in calcium absorption. This vitamin also triggers mineralization and development of bones.

Along with this, vitamin D carries out several other bodily functions related to digestive, immune, nervous, and circulatory systems.

There are certain researches that recommend that vitamin D also helps prevent illnesses such as diabetes, depression, heart diseases, and cancer. However, no significant link has been found to this association.

Prominent Health Impacts of Vitamin D Deficiency

Bone Loss

The primary role of vitamin D is to absorb calcium and maintain bone health. When your body receives poor quantities of vitamin D, a significant change is observed in the bone health.

Elderly people who experience bone loss tend to believe that it occurred due to insufficient calcium intake. However, the actual reason is insufficient vitamin D consumption.


Yet another function of vitamin D is to strengthen your immune system. A strong immune system protects you from flu, diseases, and bacteria causing illness.

When your body has poor vitamin D consumption, it loses its ability to fight against common flu and you fall sick or catch cold quite often. Ignoring this situation can also lead to pneumonia and bronchitis.

Vitamin D deficiency also causes constant tiredness, headache, and fatigue.

Slow Healing of Wounds

Well, there are different causes why your wound is healing at a slow pace. One of these reasons could be poor vitamin D consumption. Vitamin D plays a significant role in development of new skin.

With poor vitamin D intake, this process gets slower and your wound takes more number of days to get healed.


There are several factors that trigger mental illness such as depression. One of them possibly can be poor vitamin D in your diet.

A few observational studies indicate there is a connection between depression and low blood levels. Vitamin D deficiency can lead to low blood levels, prolonged low blood levels can eventually lead to depression.

To avoid experiencing any such instances, several individuals prefer including vitamin D supplements or multivitamins in their diet. Simultaneously, a change in your routine also can help increase consumption of this vitamin.

Effective Ways to Include Vitamin D3 in Your Routine

Eat Seafood and Fatty Fish

Among all vitamin D sources, seafood and fatty fishes are considered to be richest and natural food sources. 100 grams of canned salmon can provide you half the amount of vitamin D required for your body.

Different seafood comprises different amounts of vitamin D based on their species and types. Oysters, tuna, shrimp, mackerel, and anchovies are some good sources of vitamin D. Some of them also include omega-3 fatty acids that keep your heart in good health.

Spend Some Time in Natural Light

Sunlight is the natural source of vitamin D, no surprises to why this vitamin is called ‘the sunshine vitamin’.

Sunlight doesn’t magically transfer vitamin D into your body, instead, there’s proven science behind it. Your skin hosts a kind of cholesterol layer and when UV-B rays from the Sun get exposed to it, it transforms into vitamin D.

Your age, skin tone, geographical location, etc. are some factors to be considered when you get exposed to the Sun. You don’t want to get a sunburn while gaining vitamin D, right?

Ask your doctor what is the right time to step out in the Sun, do you need to use sunscreen, which type of clothes are more suitable when you step out, and many such details.

Include Fortified Food in your Meals

Certain foods are natural sources of vitamin D, while in others this vitamin is added through a process called fortification. The quantity of vitamin D in fortified food fluctuates based on the country and brand.

Ready-to-eat-cereals, orange juice, cow’s milk, plant-based soy and almond milk are few common sources of fortified food with rich vitamin D.

Include Egg Yolks in your Breakfast

An easy way to include vitamin D in your routine is to add egg yolks in your breakfast. Vitamin D is naturally present in the egg yolk. The proportion of vitamin in the yolk may vary based on the egg processes (natural and pasture-raised).


So far, you might have realized that vitamin D is quite essential for a healthy mind and body. Natural sources are the best way to include them in your routine. However, supplements and vitamins can rest assure that you have sufficient intake of this vitamin.