1. Limited Sunlight Absorption
Even if you spend time in sunlight, factors like pollution, sunscreen, and clothing layers can block UVB rays, reducing vitamin D production. Try getting morning sunlight (8–10 AM) for 15–20 minutes with some skin exposed.
2. Eat Vitamin D-Rich Foods
Include foods naturally high in vitamin D such as egg yolks, fatty fish (salmon, tuna, mackerel), mushrooms, and fortified milk or cereals. Diet supports what sunlight alone cannot provide.
3. Maintain Good Gut Health
Vitamin D is fat-soluble, meaning your gut and liver must function well to absorb it. Include probiotics (curd, buttermilk) and fiber-rich foods to keep your gut healthy.
4. Pair with Healthy Fats
To absorb vitamin D efficiently, combine it with healthy fats like avocado, nuts, seeds, olive oil, or ghee. Without fats, much of the vitamin D intake goes unabsorbed.
5. Check Calcium and Magnesium Levels
Vitamin D helps your body absorb calcium, but both magnesium and calcium are needed for proper bone and muscle health. Eat green leafy vegetables, sesame seeds, and almonds to balance minerals.
6. Avoid Overuse of Sunscreen Indoors
Using sunscreen indoors or sitting behind glass windows prevents UVB rays from reaching your skin. When at home or in mild sunlight, allow some direct light exposure without sunscreen for a few minutes.
7. Regular Testing and Supplements
If deficiency persists, get your vitamin D levels tested (25-hydroxy vitamin D test). Under a doctor’s advice, take vitamin D3 supplements or injections as needed for proper correction.
