Be judicious with sunscreen. Sunscreens with a sun protection factor (SPF) of 8 or greater will block UVB light that produces vitamin D. Sunscreen should only be used when sunburn is possible or you will be blocking vitamin D production without reason.

Take a vitamin D supplement daily. GrassRoots Health's "D-action" panel - 30 of the world's leading researchers on vitamin D - recommend a supplement of up to 6,000 IU daily or the amount required to increase vitamin D blood levels to 100-150 nanomoles-per-litre.

Ensure regular intake of vitamin D-rich foods. Among the most vitamin D-rich foods which range from 100 to 1,000 IU are: fish liver oils, salmon, mackerel, sardines, shrimp and tuna. Fortified sources such as milk may have up to 100 IU in an 8-ounce glass.

Consider responsible use of suntan beds. Canadians with skin that can suntan can viably use tanning beds to increase vitamin D levels, especially from October to March when UVB light outdoors is weak. A full-body suntan can make 10,000-20,000 IU of vitamin D; however, the key is to avoid sunburn. Research shows that indoor tanners have adequate vitamin D levels as a result and have 90 percent higher vitamin D levels as compared to non-tanners.

November is Vitamin D Awareness Month in Canada.

Source: VITAMIN D SOCIETY