How to Overcome a Vitamin D Deficiency

Co-authored by Anne Dunev, PhD, NP, ACN

Last Updated: September 15, 2025 References

• Consulting Your Doctor
|
• Overcoming a Mild Deficiency
|
• Treating Moderate or Severe Cases
|
• Video
|
• Expert Q&A

|Show more |Show less

If you’ve been diagnosed with a vitamin D deficiency, there are easy steps you can take to overcome it. To treat mild cases, ask your doctor to recommend a daily or weekly vitamin D supplement at a dosage appropriate for your specific condition. Try spending more time in the sun, eating foods that contain or are fortified with vitamin D, and exercising more. Less common, more severe deficiencies may require high-dose therapy, intravenous (IV) calcium supplementation, and regular follow-up testing.

Steps

Method 1

Method 1 of 3:

Consulting Your Doctor

1. 
   1
   Talk to your doctor about your risk factors and symptoms. Women who are pregnant or nursing, infants, the elderly, those who don't get much sun exposure, and people with darker skin are at a higher risk of developing a vitamin D deficiency. In addition, disorders such as Crohn’s disease, celiac disease, obesity, and milk allergies, as well as a strict vegan diet, can disrupt vitamin D absorption.

   • If you fall into any of these categories, or are about to undergo chemotherapy or radiation treatment, discuss your vitamin D levels with your doctor.
   • Symptoms of vitamin D deficiency include weakness, depression, fragile bones, and chronic bone or joint pain. However, many people experience subtle symptoms or no symptoms at all unless their condition is advanced, so you should see your doctor for an accurate diagnosis.
2. 
   2
   Ask for a blood test. A blood test called 25-hydroxyvitamin D is a key step in treating vitamin D deficiency. Once your doctor determines your vitamin D levels, they can recommend the proper course of treatment.

   • The test isn’t a part of routine care for the general population, but can be requested when a patient is in a higher risk category.
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3. 
   3
   Work with your doctor to come up with a treatment plan. If your blood test shows a mild deficiency, your doctor will likely recommend making dietary changes, taking a vitamin D supplement, and spending more time in the sun. If they detect a more serious deficiency, a high-dose therapy might be the best option.

   • Rickets or a severe calcium deficiency can result from serious cases of vitamin D deficiency. If these are also detected, calcium supplementation via an IV might be necessary. This usually occurs only in infants suffering from seizures due to calcium malabsorption.
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Method 2

Method 2 of 3:

Overcoming a Mild Deficiency

1. 
   1
   Take a vitamin D supplement. Based on the results of your blood test or physical examination, your doctor will recommend you take a vitamin D supplement. The dosage will vary based on the severity of your deficiency. A dosage of 1000 International Units (IU) is a common supplement dosage.

   • It's best to take a low dose of vitamin D over time. Taking high doses may increase your risk of forming kidney stones.
   • Vitamin D2 and D3 supplements are widely available, and are both effective in treating a deficiency, though vitamin D2 has been suggested to lose efficacy over time.
2. 
   2
   Spend more time in the sun. Direct sunlight helps the body synthesize vitamin D. Some researchers have suggested spending as little as 15 minutes and up to 30 minutes twice a week in direct sun without sunscreen. However, this can increase the risk of skin damage and skin cancer, so it’s best to wear a sunscreen with an SPF of 8 or higher.

   • In order to synthesize vitamin D, broad patches of skin will need sun exposure, so you should wear short sleeves and shorts. Just limit your direct exposure to less than 30 minutes.
   • Talk to your doctor about your risks for skin damage. Tell them about any family history of skin cancer and ask if extra sun exposure is right for you.
3. 
   3
   Eat foods that contain or are fortified with vitamin D. Fatty fish, such as salmon, tuna, and mackerel are among the top foods that are naturally rich in vitamin D. Fortified cereals, milk, and orange juice are readily available, but it’s important to check nutrition labels. Vitamin D fortification is not mandatory, so you should make sure a product is fortified before purchasing it.

   • If you’re vegan or lactose intolerant, you can purchase soy milk fortified with vitamin D.
4. 
   4
   Expose mushrooms to ultraviolet light to increase vitamin D content. Mushrooms contain vitamin D naturally but, like human skin, they synthesize more when exposed to sunlight. Leaving mushrooms gills side up in direct sunlight for as little as five minutes can increase their vitamin D content.

   • You can also keep mushrooms under an indoor ultraviolet lamp.
5. 
   5
   Get more exercise. Exercising too little has been linked to vitamin D deficiency. Getting at least a half-hour of exercise per day may help your body synthesize more vitamin D. Going for a brisk walk outside in direct sunlight can have increased benefits.

   • Check with your doctor before taking on a new exercise regimen, especially if you have any bone, joint, or cardiovascular issues.
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Method 3

Method 3 of 3:

Treating Moderate or Severe Cases

1. 
   1
   Get high-dose vitamin D therapy. More serious cases of vitamin D deficiency might require high-dose therapy. Also known as stoss therapy, this method of treatment involves a total vitamin D dosage of 300,000 to 500,000 IU. Such treatment should not be undertaken without direct medical approval and supervision.

   • Discuss factors like age with your doctor when considering stoss therapy. High-dose therapy has been linked with an increased fracture risk in older women.
2. 
   2
   Ask the doctor about calcium supplementation. Severe cases of hypocalcemia, or calcium deficiency, can accompany vitamin D deficiency. Typically seen in infants under six months, hypocalcemia can cause seizures and lead to rickets, or soft, bent bones. An IV calcium supplement may be required and a patient should remain under close observation under calcium levels normalize.
3. 
   3
   Get another blood test within three months. Your doctor will most likely recommend follow-up testing to gauge the treatment’s effectiveness. Annual tests might be required if you fall into a high-risk category or have a condition that interferes with vitamin D absorption.

   • Follow-up tests can also determine if your vitamin D levels are too high due to high-dose therapy. While vitamin D toxicity is rare, it can cause organ damage. Consult your doctor about stopping supplements until your vitamin D levels return to normal.
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Expert Q&A

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• Question

  Can you fix a vitamin D deficiency by going outside?

  

  Anne Dunev, PhD, NP, ACN
  Certified Nutritionist & Naturopathic Practitioner

  Anne Dunev is a certified Clinical Nutritionist, Naturopathic Practitioner, and Owner of Well Body Clinic, a wellness clinic in Los Angeles, California. With over 25 years of experience, Anne specializes in herbal medicine, functional medicine, women's health, hormonal balance, and digestion. Anne holds a BS in Health Sciences from Ohio State University and a PhD in Natural Medicine. Furthermore, Anne holds a post-doctorate certification in Applied Clinical Nutrition for the Southern California University of Health Sciences. She has taught clinical nutrition, kinesiology, and soft tissue manipulation at the College of Naturopathic Medicine in London, UK. She has been a featured speaker at the International Wellness Festivals in Sun Valley, Idaho and St. Hill, UK. Anne has also been a guest on over 150 radio and television programs. She is the author of the weight-loss book called, “The Fat Fix Diet”.

  

  Anne Dunev, PhD, NP, ACN

  Certified Nutritionist & Naturopathic Practitioner

  Expert Answer

  Not always. Depending on where you live and what time of year it is, it can be difficult to get enough vitamin D just from going outside.

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• Question

  What is the best way to absorb vitamin D?

  

  Find BC Dietitians
  Registered Dietitians Group

  Find BC Dietitians is a central hub of qualified nutrition experts in British Columbia, Canada with a mission to connect people to a registered dietitian best suited for their needs. BC Dietitians offer online consultations and provide evidence-based care on a wide range of nutrition matters such as diabetes, weight management, food allergies, eating disorders, and intuitive eating.

  

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  Expert Answer

  Vitamin D is best absorbed when taken daily with a meal that has a low-to-moderate amount of fat. However, researches are based on vitamin D supplements not vitamin D from food sources.

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• Question

  How can I overcome vitamin D deficiency?

  

  Anne Dunev, PhD, NP, ACN
  Certified Nutritionist & Naturopathic Practitioner

  Anne Dunev is a certified Clinical Nutritionist, Naturopathic Practitioner, and Owner of Well Body Clinic, a wellness clinic in Los Angeles, California. With over 25 years of experience, Anne specializes in herbal medicine, functional medicine, women's health, hormonal balance, and digestion. Anne holds a BS in Health Sciences from Ohio State University and a PhD in Natural Medicine. Furthermore, Anne holds a post-doctorate certification in Applied Clinical Nutrition for the Southern California University of Health Sciences. She has taught clinical nutrition, kinesiology, and soft tissue manipulation at the College of Naturopathic Medicine in London, UK. She has been a featured speaker at the International Wellness Festivals in Sun Valley, Idaho and St. Hill, UK. Anne has also been a guest on over 150 radio and television programs. She is the author of the weight-loss book called, “The Fat Fix Diet”.

  

  Anne Dunev, PhD, NP, ACN

  Certified Nutritionist & Naturopathic Practitioner

  Expert Answer

  Take a low dose of vitamin D over time. Avoid taking high doses of vitamin D if possible—it can increase your chance of forming kidney stones.

  Thanks! We're glad this was helpful.
  Thank you for your feedback.
  If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow

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