The main reasons for low levels of vitamin D are:
1) Lack of vitamin D in the diet, often in conjunction with inadequate sun exposure; not consume enough vitamin D rich foods, and absorption may be limited.
2) Inability to absorb vitamin D from the intestines; celiac disease, Crohn's disease, and cystic fibrosis or surgery of the intestine.
3) Inability to process vitamin D due to kidney or liver disease
4) Medications - Some drugs such as Dilantin, phenobarbital, and rifampin may interfere the absorption of Vitamin D from the intestines.
The vitamin D dose is 800-1,000 IU per day.
The "ideal" dose of vitamin D is determined by testing the individual's 25OHD level. A normal level of vitamin D is defined as a 25OHD concentration greater than 30 ng/mL (75 nmol/L). In people whose 25OHD is 20 to 30 ng/mL (50 to 75 nmol/L), treatment advised is 800 to 1000 international units of vitamin D3
by mouth daily. In people whose 25OHD is less than 20 ng/mL (50 nmol/L), treatment is 50,000 international units of vitamin D2 or D3
by mouth per week for six to eight weeks, and then 800 to 1000 international units of vitamin D3 daily thereafter.
Following measures would be helpful:
a) Balanced diet rich in calcium and vitamin D
b) Weight-bearing exercise (such as walking)
c) Healthy lifestyle with no smoking or excessive alcohol intake
d) Calcium and Vitamin D supplements.
The Vitamin D rich diet is;
1) Fortified dairy products,
Sunlight (15 min/day for 3-4 days/wk) is good source by which our skin makes the vitamin D.
Calcium rich diet is;
1) Dairy products,
2) Fish with small bones,
3) Dark, leafy green vegetables (mustard greens, kale);
4) Corn tortillas,
5) Calcium-set tofu