To address vitamin D deficiency, here are practical steps you can take

1. Increase Sun Exposure

Spend 10–30 minutes in the sun daily, preferably between 10 a.m. and 3 p.m. (depending on skin tone).
Expose your face, arms, and legs while avoiding sunburn.

2. Incorporate Vitamin D–Rich Foods

Fatty fish (salmon, mackerel, sardines)
Egg yolks
Fortified foods (milk, orange juice, cereals)
Mushrooms exposed to UV light (like Woodberry Vitamin D–Enhanced Mushrooms)

3. Consider Supplements

Vitamin D3 supplements are often recommended (consult a healthcare provider for the right dosage).
Ideal for those with limited sunlight exposure or dietary intake.

4. Lifestyle Adjustments

Exercise outdoors to combine physical activity with sunlight exposure.
Prioritize regular health check-ups to monitor your vitamin D levels.

5. Special Populations

Elderly or housebound: May need higher supplement doses.
Darker skin tones: Require more sunlight for vitamin D production.
Vegans: Focus on fortified plant-based foods or supplements.