Dietitian with a vitamin deficiency

I went to the doctor for a bit of a review of my hip problem and also osteoporosis risk (i have a few risk factors). I asked for a Vitamin D blood test and when the results came back it was low: 20 nmol/L. This is moderate deficiency. I suspected it would be low. It was also taken when it would be at it's lowest during the year (early spring) - when the body hasn't been getting much sun and its stores are depleted.

My vitamin D is low because I haven't been getting much sun in the last few months. I wouldn't get that much from my diet either but it's hard to get enough from dietary sources anyway.

SUN EXPOSURE TO ACHIEVE SUFFICIENT VITAMIN D
FOR PEOPLE WITH MODERATELY FAIR SKIN
If you live in Hobart:
In Dec - Jan you need 7 to 9 minutes of sun at 10 or 2pm (you don't need to be out in skin-cancer time of day)
In Jul- Aug you need 40 to 47 minutes at 10am or 2pm or 29 minutes at 12 noon.

Check out the Calcium, Vitamin D and Osteoporosis consumer guide by Osteporosis Australia

I've also increased my Vitamin D intake by changing to margarine (Vitamin D is added to margarines), and .... oh i think that's all i've done but it's a significant increase in intake (Margarine provides 48% of people's vitamin D intake in Australia, followed by 16% from canned fish and 10% for eggs).

I expect my Vitamin D levels will be really good in summer!