Two main way to  getting vitamin d exposing ur bare skin to sunlight. By taking vitamin d supplements. U can't get right amount of vitamin d from food. After getting normal ratio of vitamin d  than take normal diet including all nutrients.

Hello, yes your vitamin d is los, may be in your daily meal not balance. Include milk and milk products and leafy vegetables and also start some physical exercise. Sun first 15 minute also you have to take.

Ask me directly for customized diet plan for you.

Contact me through practo direct consultation for further information surely help you.

Yes Sir, It's very low VITAMIN D level & normal case, no need to wory as per our finding in this age group of male or female but Yes sunlight helps to produce Vitamin D3 in our body, but now a days it's not possible always to get sunlight so deficiency is also common but need to be supplementise by Sachet.VitaminD3 60,000 IU, on weekly basis.  Take yellow fruits on daily basis like Ripe papaya, Mango, Safeda etc, but certain exercise & yoga is must at your age. FOR CUSTOMISED DIET PLAN & EXERCISE PLAN, chat me directly via Practo  , I am here to serve people in nominal token of money, that any one can afford, Conversation is not possible here.. contact me with your height, hourwise food habit & exercise pattern .. I will surely help you like my other patients.. Thanks Dt.Souvik

Please connect directly at https://www.practo.com/share/app/doctor/523119 for managing it through diet

Need to check your diet and daily habits . CHAT DIRECTLY fr better guidance n diet tips for this

Hi You need to change your lifestyle including balanced diet,essential fatty acids and workout schedule for better absorption of Vit D.You have not mentioned your height and weight even.