Boosting of Vitamin D level Like Alpha People
1. Ayurvedic Lifestyle for Increasing Vitamin D
Daily Sun Exposure (Surya Snan / Surya Terapy)
Best natural source.
- Sit or walk in early morning sunlight (7:00–9:00 AM) for 15–30 minutes, exposing arms, face, legs.
- Avoid sunscreen during this period to allow UVB absorption.
- Reduce exposure during midday intense sunlight (12–3 PM) to avoid burns.
- Practice Surya Namaskar during sun exposure for better metabolic activation.
Ayurvedic View:
Sun (Surya) is considered a source of Agni and Prana Shakti, which supports digestion, bone health, and vitality.
2. Dietary Sources (Ayurveda + Modern Science)
Vitamin D-rich foods are limited, but including the following helps:
| Food | Value | Notes (Ayurvedic View) |
|---|---|---|
| Cow’s Ghee | Mild source | Supports absorption + nourishes bones |
| Cow’s Milk (fortified preferred) | Better source | Best consumed warm with turmeric or spices |
| Curd/Buttermilk | Small amount | Good for gut + improves absorption |
| Mushrooms (sun-dried) | Good source | Take seasonally, avoid if cold digestion |
| Fresh Coconut and Sesame Seeds | Indirect support | Nourishes Asthi Dhatu (bone tissue) |
| Fish (if non-vegetarian) | High | Ayurvedically warm and nourishing |
Bone Strengthening Herb-Foods (for absorption)
- Til (Sesame seeds) — especially white sesame
- Almonds (overnight soaked)
- Ragi (Finger millet) — rich in calcium
- Methi seeds (small amount in food helps absorption)
3. Ayurvedic Supplements (Safe Options)
👉 Ashwagandha
Strengthens bone tissues, supports hormone balance and metabolism.
Dose: 1–3 g powder at night with warm milk OR 500 mg capsule.
👉 Shatavari
Enhances nutrient absorption and supports endocrine system.
Dose: 1–2 g powder with warm milk.
👉 Hadjod (Cissus quadrangularis)
Specifically used for bone health.
Dose: 500–750 mg capsule with meals.
👉 Guduchi (Giloy)
Improves metabolism and immunity.
Dose: 1–2 tablets or 1 tsp juice.
👉 Vitamin D Ayurvedic Formulations
(Not traditional but used in integrative Ayurveda)
| Supplement Type | Example | Notes |
|---|---|---|
| Vitamin D3 Sachets | 60,000 IU once a week (doctor advised) | Useful for deficiency |
| Vitamin D + Calcium Ayurvedic Tablets | Baidyanath, Himalaya, Patanjali bone health formulas | Take after meals |
| Cow Colostrum Capsules | Supports immunity, contains vitamin D | Optional |
💡 Important: If taking high-dose sachets (60,000 IU), take for 6–8 weeks ONLY under guidance, then switch to maintenance dose.
4. Improve Absorption (Very Important)
Vitamin D needs:
- Healthy gut
- Healthy fat metabolism
To improve absorption:
- Cook with cow ghee or cold-pressed sesame/coconut oil
- Add Pippali (long pepper), ginger, black pepper to meals
- Maintain good digestion (Agni)
Optional:
Triphala at night improves gut health and supports absorption.
🧘♂️ 5. Yoga & Pranayama
Postures beneficial for hormone balance and bone strengthening:
- Surya Namaskar
- Vrikshasana (Tree Pose)
- Tadasana
- Setu Bandhasana
- Bhujangasana
Pranayama:
- Surya Bhedana (Right nostril breathing)
- Kapalbhati (if no hypertension)
Suggested Routine (Simple & Effective)
| Time | Action |
|---|---|
| Morning | 15–30 mins sunlight + Surya Namaskar |
| Breakfast | Warm milk + ½ tsp sesame seed powder OR mushrooms weekly |
| Lunch | Balanced meal with ghee, ragi, leafy greens |
| Evening | Yoga (15 min) |
| Night | Ashwagandha/Triphala based on digestion |
⛔ Avoid These Mistakes
- Taking high-dose vitamin D for months without testing
- Poor digestion (gas/acidity reduces absorption)
- Avoiding healthy fats
- Sitting indoors all day
🧭 When to Take Test
If using supplements:
✔ Check Vitamin D (25-hydroxy Vitamin D) after 8–10 weeks.
📌 Final Summary
Yes, you can increase Vitamin D naturally with:
- Early morning sunlight
- Ayurvedic bone-supporting foods
- Herbs like Ashwagandha, Hadjod, Giloy
- Mindful Vitamin D supplementation
- Yoga + strong Agni (digestion)
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