Treating Vitamin D Deficiency: Diet, Supplements, and Sunlight

Vitamin D deficiency is corrected by combined approaches:

1. Dietary Sources

• Fatty fish (salmon, mackerel, sardines)
• Fortified foods (milk, OJ, yogurt, cereals)
• Egg yolks, liver, UV-exposed mushrooms

2. Supplementation

• D3 (cholecalciferol) preferred — more potent, longer half-life than D2.
• Typical repletion: 50,000 IU weekly × 8 weeks, then maintenance 1,000–2,000 IU/day.
• Dosing individualized by baseline level, weight, absorption.

3. Sensible Sun Exposure

• 10–15 min midday sun on arms/legs, 2–3×/week (lighter skin); longer for darker skin.
• Balance with skin cancer risk — never burn.

Monitoring

Target 25(OH)D >30 ng/mL (some guidelines >40). Retest 3–6 months after intervention. Excess causes hypercalcemia, nephrocalcinosis — avoid megadoses without supervision.