Vitamin D is essential for bone, muscle, and immune health, and also plays an important role in brain function. However, many people suffer from a deficiency, but following some simple morning habits can help improve its levels in the body and enhance its benefits, according to a report published by Verywell Health.

1- Safe Sun Exposure

Exposure to sunlight helps the skin produce Vitamin D naturally, so it is recommended to get adequate sunlight while avoiding associated risks such as sunburn and skin cancer.

To achieve this, it is recommended:

- Avoid sunburn.

- Do not stay in the sun for prolonged periods.

- Monitor the skin for any signs of excessive sun exposure.

- Avoid tanning beds and rely on natural sunlight.

- Use appropriate sunscreen.

- Wear protective clothing, such as a hat, when staying outdoors for long periods.

The appropriate amount of sun exposure varies from person to person, but it is generally recommended to use protective clothing and sunscreen when spending a full day outdoors or when the UV index is high.

Useful morning habits include:

- Walk early in the morning to benefit from sunlight before it becomes intense.

- Carry sunscreen when going out to prepare for safe sun exposure later.

- Plan outdoor activities while adhering to sun protection measures.

2- Taking Vitamin D Supplements

Vitamin D levels can be raised through dietary supplements, either as vitamin D2 or vitamin D3, but research indicates that D3 is more effective at raising and maintaining levels.

Since Vitamin D is fat-soluble, its absorption improves when taken with foods containing healthy fats, such as nuts and avocado. Additionally, taking it with a Vitamin K2 supplement may enhance its benefits, as it helps direct calcium to the bones.

Suggested morning routine:

- Eat a breakfast rich in healthy fats.

- Take a Vitamin D supplement with breakfast.

- Take a Vitamin K2 supplement if recommended by a doctor.

3- Dietary Adjustments

Research suggests that consuming healthy fats with a main meal may increase Vitamin D absorption by up to 50 percent.

Key sources of healthy fats include:

- Avocado.

- Eggs.

- Fatty fish such as salmon.

- Natural oils, such as olive oil.

- Nuts.

- Seeds.

It is also recommended to follow a balanced diet to ensure proper intake and absorption of nutrients.

4- Maintaining a Healthy Weight

Adipose tissue stores Vitamin D, so a high body fat percentage may lead to lower blood levels, as it remains trapped in fat cells and is not readily available to the body.

Studies indicate that losing 15 percent or more of body weight may lead to a significant increase in Vitamin D levels.

Morning habits that support this include:

- Engage in outdoor physical activity, such as walking in the morning.

- Eat a balanced meal containing healthy fats, such as avocado.

- Use dietary supplements, including Vitamin D, if deficient and after consulting a doctor, as they may also help regulate appetite and metabolism.

Experts emphasize that combining these morning habits can help improve Vitamin D absorption, raise its levels, reduce the risks associated with deficiency, and enhance overall health. It is also advisable to consult a doctor to develop a plan suited to each individual's health needs.

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