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Vitamin D, Calcium & Protein deficiency
Hii, I'm 26 yrs old (F).
Took a full body test in which my vitamin d came out 6.6;
Serum Calcium - 7.2
Serum Phosphorus - 2.1
Serum uric acid - 2
All of these r low levels as per the health report.
For vit. D, I'm taking weekly supplement.
For others, i don't want to depend on medications or supplements at this age. Suggest something which I can include in my diet or lifestyle to fullfill these needs.
Answers (11)
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Supplements are often required initially at such low levels, dietary and lifestyle measures are essential for sustainable improvement.
Here is what you can include in your diet and lifestyle:
- To improve your vitamin D levels expose your arms and legs to direct sunlight for 20–30 minutes everyday. Include foods like egg yolk, fatty fish (if non-veg), mushrooms and fortified milk/curd.
- Include milk, curd, paneer, sesame seeds, ragi, moringa leaves and green leafy vegetables which will help in improve your calcium levels.
- To improve your phosphorus levels include whole grains, pulses, dals, nuts seeds, dairy products, eggs and fish.
- For uric acid levels include more citrus fruits, protein rich foods such as pulses, paneer, eggs, fish and chicken.
Next Steps
If you require a personalized diet plan which will help you improve your overall health do reach out to us.
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Start 30 mins brisk walk in morning sunlight... Have milk and eggs.. for further guidance can reach me out
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Your Vitamin D (6.6), calcium, and phosphorus are low mainly due to poor absorption, not just low intake.
Continue your weekly Vitamin D supplement consistently for at least 8–12 weeks. Include calcium-rich foods like ragi, sesame seeds, leafy greens, and homemade curd; pair them with sunlight exposure for better absorption.
Add phosphorus sources such as dals, nuts, and whole grains. Avoid excessive tea/coffee, as they reduce calcium absorption. Recheck levels after 8 weeks to ensure improvement.
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First, you add 2 whole egg in your diet if your a non vegetarian or if you are a vegetarian drink Vitamin D fortified milk and milk products on a daily basis.
Second, eat nuts and shell fish on a regular basis.
For much more specific dietary suggestions you may book a consultation.
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Since you’ve already started weekly Vitamin D, continue that as advised.
For Calcium:
Include 2–3 servings/day of milk, curd, paneer, buttermilk, ragi, sesame seeds (til), almonds, spinach, methi, broccoli. Combine these foods with Vitamin-D–rich options for better absorption.
For Phosphorus:
Add dals, rajma/chole in moderation, milk & curd, nuts, seeds, oats, and whole grains.
For Low Uric Acid:
This is generally not harmful. Simply ensure adequate protein from dals, curd, paneer, eggs (if you take), nuts, seeds and balanced meals.
Lifestyle:
Get 15–20 min daily sunlight, include strength training 3–4 days/week, and maintain adequate hydration.
No need for extra supplements unless your doctor advises; diet can help correct most of these levels.
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consult for further discussion through practo app
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Ms. Moumita Dutta
Dietitian/Nutritionist
10 yrs exp
Kolkata
You may contact for a personalized diet advice. Follow my YouTube▶️ channel
Dietitian Moumita Dutta
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Ms. Nikita Das
Dietitian/Nutritionist
3 yrs exp
Hooghly
Explore sunlight in the morning and a brisk walk about 30min that will improve your absorption. Add sesame seeds, milk, curd, panner to your diet. Avoid applying sun protection cream or lotion all over your body that also decreases vitamin D formation in the body. For detailed information you can connect with me.
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
Vitamin D
Sun exposure 8-10 am 15-20 minutes
Fortified milk , fortified cereals, egg yolk , mushrooms
Calcium
Includes 2-3 calcium rich foods
Milk , curd, paneer, ragi , sesame seeds, almonds, spinach, methi , broccoli, soy milk , tofu
Avoid
Too much caffeine, excess salt ,
Low phosphorus
Milk , panee , curd , eggs , chicken, fish , whole grains, dal , rajma , chana
For low uric acid
You can safely include
Dal , chana , eggs, almonds, oats , chicken/ fish
Lifestyle
20 minutes sunlight
20 minutes walking
Avoid smoking/ alcohol
Sleep 7-8 hours
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Connect over consultation with the pdf of these reports to help you better
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good evening a healthy balanced diet will help in this case. If your diet will improve all these deficiency can be controlled.
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Mr. Vikram Sabharwal
Dietitian/Nutritionist
2 yrs exp
Jammu
Vitamin D is the master vitamin, you continue the suppliments as advised and repeat the blood tests after 3-4 months
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