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

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

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

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

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).

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 .