Making sure you’re getting enough vitamin D is an important part of keeping your bones healthy. Start by talking to your doctor about having your vitamin D levels checked. If you’re deficient in vitamin D, your doctor will probably recommend ways to boost your vitamin D intake, which may include these strategies.
1. Spend More Time Outside
“We can safely make vitamin D with very short bursts of sun exposure,” Haque says. If you’re able, she recommends spending 10 to 15 minutes in the sun, taking care to avoid exposure when it’s at its peak.
If you live in a climate where you’re unable to get much sun, talk to your doctor about using an ultraviolet (UV) lamp, though the health risks of UV exposure still apply.
2. Sit by a Window
Just make sure it’s open, as most windowpanes block the kind of sunlight that promotes the production of vitamin D.
3. Eat More Fish
There aren’t many rich dietary sources of vitamin D, but fatty fish is one exception. Focus on fish that are high in vitamin D, which include:
- Cod Liver Oil 1,360 International Units (IU) per tablespoon
- Trout 645 IU per 3-ounce (oz) serving
- Salmon 570 IU per 3-oz serving
- Sardines 92 IU for 4 fillets
4. Incorporate More Vitamin D–Rich Foods in Your Diet
While fish is generally the best source of dietary vitamin D, you can also add these vitamin D powerhouse foods to your plate:
- Mushrooms 366 IU per ½ cup (raw)
- Fortified 2 Percent Milk 120 IU per 1 cup
- Fortified Plant-Based Milks 100 to 144 IU per 1 cup (soy, almond, oat)
- Fortified Cereals 80 IU per 1 cup
- Eggs 44 IU per 1 large scrambled egg
5. Take a Vitamin D Supplement
There are some small, short-term studies that suggest vitamin D supplementation can reduce RA pain. Haque says it’s best to work with your doctor to understand your vitamin D levels and get personalized recommendations on dosage.
She also notes your doctor may have you adjust your vitamin D supplementation depending on the time of year, since you may be more active in summer.
The Takeaway
- Vitamin D deficiency is common in people with rheumatoid arthritis.
- This vitamin is important for your musculoskeletal and immune health, both of which can impact your RA symptoms and potential complications.
- Sun exposure, vitamin D-rich foods, and supplementation can help you get enough vitamin D, but it’s important to work with your doctor to make sure you have optimal levels.
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