What to Do If You Suspect Low Vitamin D
If several of these signs resonate with you, the most important step is to not self-diagnose or start taking high-dose supplements on your own. The next step is a simple and empowering one: schedule a conversation with your doctor.
Your doctor can order a simple blood test called a 25-hydroxy vitamin D test to accurately measure the amount of Vitamin D in your body. This is the only way to know for sure if you have a deficiency. Based on the results, your doctor can recommend a safe and effective plan tailored just for you.
This plan will likely include one or more of the following gentle approaches:
1. Careful Sun Exposure: Our bodies are designed to make Vitamin D from the sun. Your doctor might suggest spending a short amount of time outdoors each day—perhaps 10-15 minutes on your arms and legs without sunscreen, during off-peak hours (before 10 a.m. or after 4 p.m.). It is crucial to balance this with skin cancer risk, so always follow your doctor’s specific advice.
2. Vitamin D-Rich Foods: You can support your levels through your diet. While few foods are naturally rich in Vitamin D, some good sources include:
- Fatty fish like salmon, mackerel, and sardines.
- Cod liver oil.
- Egg yolks.
- Foods fortified with Vitamin D, such as milk, some orange juices, yogurts, and cereals. Check the labels to be sure.
3. Supplementation (Under Medical Guidance): For most people with a deficiency, supplementation is the most effective way to raise their levels. It is essential that you only take supplements as recommended by your doctor. They will prescribe the correct dosage (measured in International Units or IU) for your specific needs. Taking too much Vitamin D can be harmful, so professional guidance is key.
