5 Simple Things To Do When Your Vitamin D Is Low (Science-backed!)

Tired all the time? Joint pain? Mood swings? Your body might be missing a sunshine vitamin! In fact, studies show that over 70–90% of healthy individuals in India have low levels of Vitamin D (even in sunny cities!).

Vitamin D is more than just a nutrient, it acts like a hormone in your body. It helps absorb calcium, keeps your bones strong, balances your mood, supports your immune system, and plays a big role in preventing osteoporosis and fractures as we age.

The best way to test your Vitamin D status is with a blood test: 25-hydroxyvitamin D (25(OH)D) — ask your doctor for it.

Let’s get to the actionable stuff. Here's what you can start doing today:

1. Step Outside: Sunlight is Still King 

The best natural source of Vitamin D is early morning sunlight. Just 15–30 minutes between 11.00 am–02:00 pm, a few times a week, can make a huge difference.

Your arms and legs should be exposed (not just your face), and without sunscreen during this short window. Sitting next to a sunny window doesn’t work, UVB rays can’t pass through glass.

2. Eat Smarter, But Know the Limits

While food alone won’t fix a severe deficiency, it helps support healthy levels. Include things like fortified dairy, egg yolks, fatty fish, and sun-exposed mushrooms when you can. While most of our diets in India are not fortified the way Western countries are, oils are fortified with vitamin D, so check the labels while buying. So while food helps, it isn’t the only solution, especially for vegetarians.

Foods for Vitamin D

3. Consider a Supplement (If You’re Deficient)

If your blood test shows low levels (below 20 ng/mL), your doctor may recommend a Vitamin D3 supplement. This is usually taken weekly or monthly for a few months. It’s important to take it with food that has healthy fats, like a spoon of ghee or some nuts, to improve absorption, since Vitamin D is fat-soluble.

Don’t self-medicate though. Too much Vitamin D can cause problems. Always follow professional advice.

4. Fix the Foundation: Your Gut

Here’s something most people don’t know, your gut health affects how well you absorb nutrients, including Vitamin D.

If your digestion is off, even the best supplement might not work as well. Focus on gut-friendly habits: homemade curd, fermented foods like kanji or idli, and fiber-rich choices like oats and bananas. And cut down on processed snacks or unnecessary antibiotics.

5. Know the Signs and Act Early

Many people walk around for years with low Vitamin D and don’t realize it. Some of the most common symptoms include low energy, frequent colds, mood swings, hair thinning, muscle pain, and achy joints. Left untreated, low Vitamin D over time can contribute to serious bone problems like osteoporosis and even increase the risk of fractures in later years.

If you're feeling off and can’t figure out why; a simple test could give you answers.

Have you had your Vitamin D tested recently? Tell us what helped you.

You can reach out to me here if you want to work on your diet, if you're deficient in Vitamin D.