If your body misses it vitamin D., which can be indicated with several symptoms, you should consider dietary supplements. Experts recommend that adults under the age of 70 take 15 micrograms of vitamin D a day and those over the age of 70 take 20 micrograms.
In other words, preventive doses of vitamin D ranging from 1,500 to 2,000 IU are recommended for adults at risk for vitamin D deficiency.
As MindBodyGreen points out, vitamin D is a fat-soluble vitamin. This means that, unlike other vitamins, it does not dissolve when taken with water. Instead, it needs to be taken with fat to distribute it and absorb it properly in the body.
– Useful fats should be consumed with vitamin D. These are, for example, olive oil, avocado and flaxseed oil. says Crouch.
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How Much Fat Do You Take With Vitamin D? A 2013 study showed that foods with about 10 grams of fat may be enough for the ideal absorption of vitamin D. A couple of slices of smoked salmon, a handful of nuts or a tablespoon of mixed natural nut butter in a smoothie in the morning could also be enough be simple suggestions that will help you achieve it, writes 24sedam