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Despite taking Vitamin D supplements, my patient’s levels were still low: Are you taking them on an empty stomach?

For vitamin D to work, it needs to be absorbed in the intestine, carried through the bloodstream and converted by the liver and kidneys into its active form

Vitamin D is known as the “sunshine vitamin” because our skin makes it when exposed to sunlight. (Representational)

A few weeks ago, a patient told me, “Doctor, I take my vitamin D supplement regularly but my report still says my levels are low. How is that possible?” This is something I hear almost every week. Many people believe that simply taking a supplement will fix low vitamin D levels. But our body does not always absorb it properly, and that’s where most people go wrong.

Vitamin D is known as the “sunshine vitamin” because our skin makes it when exposed to sunlight. When sunlight is not enough, we take supplements. But for the vitamin to work, it needs to be absorbed in the intestine, carried through the bloodstream and converted by the liver and kidneys into its active form. If any of these steps are disturbed, your levels stay low no matter how regularly you take your pills.

Mistake 1: Taking it on an empty stomach

This is the most common mistake. Vitamin D is a fat-soluble vitamin. It needs some amount of fat in your food to get absorbed. Taking it with just water, black coffee or fruit juice means very little of it will be absorbed.

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What to do: Always take your vitamin D with food, preferably a meal that contains healthy fats like milk, curd, eggs or nuts. Studies show that absorption improves greatly when taken with a main meal.

Mistake 2: Ignoring gut health

People with stomach or gut problems often struggle to absorb vitamins properly. Conditions like Celiac disease, Crohn’s disease, irritable bowel syndrome, or even long-term acidity can interfere with absorption.

What to do: If your vitamin D levels remain low despite supplements, talk to your doctor. They may check for gut issues or suggest a liquid or injection form of vitamin D that is easier for the body to absorb.

Mistake 3: Being overweight

Vitamin D is stored in fat cells. In people who are overweight, a large part of the vitamin D gets trapped in the fat tissue instead of circulating in the blood. As a result, their blood levels may stay low even when they take supplements.

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What to do: If you are overweight, you may need a higher dose or a longer course of supplementation. Regular physical activity and gradual weight loss also help your body use vitamin D more effectively.

Mistake 4: Missing other nutrients

Our body needs magnesium to activate vitamin D. If you do not have enough magnesium, your supplements may not work as well. Some medicines, such as steroids, seizure medicines and cholesterol-lowering drugs can also reduce vitamin D absorption.

What to do: Eat foods rich in magnesium such as spinach, almonds, bananas and whole grains. If you are on regular medication, inform your doctor so they can adjust your dose or check your blood levels more closely.

Mistake 5: Testing too early or taking irregularly

Vitamin D levels rise slowly. It usually takes about two to three months of consistent supplementation to show improvement. Testing too soon may give a false impression that your supplement is not helping.

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What to do: Take your supplement regularly and recheck your levels after eight to 12 weeks. Consistency matters more than the dose itself.

Remember, supplements work best when your body is prepared to use them well. With the right routine, you can make sure every tablet you take truly counts toward better energy, stronger bones and overall well-being. On a clear day, even 15 to 20 minutes outdoors can help your body make natural vitamin D.

(Dr Chatterjee is senior consultant, internal medicine, Indraprastha Apollo Hospitals. New Delhi)