My vitamin d levels are low (less than 8). what dietary and lifestyle changes should i make to improve?

Eat vitamin D rich: foods and with the level that low you will need a vitamin D supplement. Wild-caught fish (425 IU in 3 oz salmon, 547 IU in 3 oz mackerel)Beef or calf liver (42 IU in 3 oz) Egg yolks (41 IU per egg)Canned fish (154 IU in 3 oz tuna, 270 IU in 3.5 oz sardines)Shiitake mushrFortified Sources Fortified Sources (Note: Not all brands are vitamin-D fortified, so read labels carefully.) Milk: whole, nonfat or reduced fat (100 IU in 8 oz) Yogurt (80–100 IUs in 6 oz) Almond milk (100 IU in 8 oz) Pudding made with milk (49-60 IUs in ½ cup) Orange juice (137 IU in 1 cup) Breakfast cereals (50–100 IUs in 0.75–1 cup) Fortified tofu (80 IU in 3 oz) Oatmeal (150 IU in 1 packet) Cheese (40 IU in 1 slice) Eggnog (123 IU in 8 oz Margarine (25 IU in 1 teaspoon)

Take supplement: Take vitamin D3 supplement pills, available over the counter. Given your low level, take 5000 IU per day for three months and after that take 2000 IU/day. For good health - Have a diet rich in fresh vegetables, fruits, whole grains, low fat milk and milk products, nuts, beans, legumes, lentils and small amounts of lean meats. Avoid saturated fats. Exercise at least 150 minutes/week and increase the intensity of exercise gradually. Do not use tobacco, alcohol, weed or street drugs in any form. Practice safe sex.

Diet, Vit. D & Sun: Vitamin D3 from a quality company; Load with 10,000 IU for at least 4-6 weeks, then re-test. FYI: Vitamin D (more than just a vitamin) is considered a pro-hormone. It decrease the risk of breast cancer, prostate cancer & colon cancer. Important in weight management. Food Sources: Fish, i.e., salmon, tuna & mackerel Fish liver oils Beef liver (small amounts) Cheese (ditto) Egg yolks (ditto)