What is the best way to manage vitamin D deficiency?

Question

Hi doctor,

I am a 41-year-old female and recently found out that I have a vitamin D deficiency. I have been feeling fatigued and low on energy, and I have read that this deficiency can have broader health impacts. I am currently considering taking dietary supplements but want to make sure I am doing it right. Can you provide advice on the best way to address vitamin D deficiency, including how much I should be taking and any specific nutrients that could help improve my levels?

Kindly help.

Answer 1

Hi,

I am glad you chose icliniq for your medical-related queries.

I can understand your concern.

When vitamin D levels are low and the body is not able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain, and muscle weakness. In older adults, severe vitamin D deficiency (levels less than 10 ng/mL or nanograms per milliliter) may also contribute to an increased risk of falls.

Supplementation with 800 to 1,000 IU (international unit) per day or 50,000 IU monthly is safe for most people and can ensure vitamin D levels are within the optimal range.

Few foods naturally contain vitamin D. The flesh of fatty fish (such as trout, salmon, tuna, and mackerel) and fish liver oils are among the best sources. An animal's diet affects the amount of vitamin D in its tissues.

Regular sun exposure is the most natural way to get enough vitamin D. To maintain healthy blood levels, aim to get 10 to 30 minutes of midday sunlight several times per week. People with darker skin may need a little more than this. Your exposure time should depend on how sensitive your skin is to sunlight.

I hope this has helped you. Please feel free to reach me again, in case of further queries.

Thank you.