What can i do to get my vitamin d be up?

D3: You want to buy vitamin D3 over the counter. 5000 IU daily is a good dose. Monitor serum levels 2 mths later and periodically thereafter. Aim for 25 OH vitamin level of 60. I like Healthy Origins brand.

Sunlight: sunlight on your skin helps increase your vitamin D2 level. In the body (Kidneys) D2 is converted to active vitamin D3. About 10-15 minutes of direct sunlight should do it. You can also take D3 supplements as 400 International units twice a day if you are unable to get sunlight.

Naturally: 40 min weekly of direct sunshine to the face, upper extremities and lower extremities should be enough to give you the lowest amount of healthy, natural stimulation from uv light to produce vitamin d in your skin. If you live in an area of the world where there is lack of sunlight for more than 3-4 mos of the year, supplementing additional oral vitamin d may be necessary.

Healthy diet: The flesh of fatty fish (such as salmon, tuna, and mackerel) and fish liver oils are among the best sources. Small amounts of vitamin d are found in beef liver, cheese, and egg yolks. Some mushrooms provide vitamin d2 in variable amounts. Ready-to-eat breakfast cereals often contain added vitamin d, as do some brands of orange juice, yogurt, margarine and other food products.