Are you taking vitamin D the wrong way? Top doctor shares tips to fix it

Vitamin D is a nutrient the body needs to maintain healthy bones, support immune function, and promote overall well-being. Also known as the ‘sunshine vitamin’, this nutrient can be naturally produced by the body when exposed to the sun. But when the exposure is limited or the body fails to produce enough vitamin D, many turn to supplements. However, that doesn’t provide adequate vitamin D to the body. Some common mistakes can interfere with its absorption and lead to a deficiency. Dr. Adnan Azad, a British medical doctor, pharmacist, and health educator, has explained about 5 common mistakes people make while taking vitamin D and how to fix them. “You take your vitamin D every day, but you're still tired, your mood's low, and your bones still ache. So what's going wrong? Most people are taking vitamin D completely wrong. If you don't fix these five mistakes, you're wasting your supplement or worse, you're actually causing harm,” he said. Take a look.

People often take vitamin D on an empty stomach, believing that it's better for absorption. But guess what? You might actually be sabotaging the absorption of the vitamin. “You must take vitamin D with fat. It's fat-soluble, which means if you take it on an empty stomach, it won't be absorbed. Add a little fat to your meal, foods like full-fat yogurt, nuts, or eggs,” Dr. Azad suggested.

If you want the best benefits from your vitamin D supplement, ensure you also get enough magnesium. “You need magnesium. Without it, vitamin D stays inactive no matter how much you take,” the doctor explains. He adds, “Aim for foods like almonds, spinach, and pumpkin seeds or supplement with magnesium glycinate or citrate.”

Not getting adequate vitamin K2 can affect calcium absorption. “Vitamin D increases calcium absorption, but without K2, that calcium can build up in your arteries instead of your bones, and that's not what we want,” Dr. Azad shares.

If you are not getting enough vitamin D, that too is a problem. Dr. Azad notes that people often get low doses of vitamin D, even through supplementation. “NHS guidelines do state 400 international units a day, but that's just for prevention. Many adults need around 1,000-2,000 international units. Now again, always speak to your doctor first,” he says.

If you think you don’t need the supplementation you are taking during the summer, because of the scorching sun, you are falling behind. “Don't stop in summer. Sunlight only helps if it's direct, daily and if you're uncovered. Most people don't get enough even in July. Be consistent year-round. Vitamin D is very important. Getting this right can transform your energy, it'll boost your immunity and give you that proper bone health,” Dr. Azad adds.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding supplements, medications, or medical conditions.