Please ask me directly for personalized diet plan for you.

We need to have detailed conversation about your daily meals , medical records , workout pattern , stress levels , hydration etc. then we can suggest for health upgradation. Please consult via app. Thanku

Good evening Plz connect through Practo app directly

Focus on sunlight exposure and include mushrooms 2–3 times/week (keep them in sunlight for 15–30 minutes before cooking). Take Vitamin D3 60,000 IU once weekly for 6 weeks, then once monthly for 2 months. Retest Vitamin D levels afterward. Avoid long-term high-dose supplementation without monitoring. Vitamin D3 can be taken with Vitamin K2

Vitamin D3 supplements include brands such as Uprise-D3, D-Rise, Calcirol, and Tayo 60K. A commonly used regimen for deficiency is Vitamin D3 60,000 IU once weekly for 6–8 weeks. The supplement is best taken after a meal. Include some healthy fats (such as nuts, seeds, milk, curd, eggs, or fish) to improve absorption. Increase morning sunlight exposure, best time is between 8am - 11am (for atleast 20-25 minutes daily).

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Take milk and milk product with white sesame seed... More protein

Take 60,000 iui dosage weekly once for next 1 month For better understanding connect over consultation

Start taking Vitamin D3 6000 tablet once a week , continue for atleast 6-8 weeks Then get the levels checked Add dairy based products in your diet Get some sun exposure Do weight training exercises for bone health .