Vitamin D plays a vital role in maintaining bone strength, muscle function, and immune health. Despite being available through sunlight, food, and supplements, deficiency remains widespread — affecting nearly a billion people worldwide. The condition can lead to fatigue, bone pain, muscle weakness, and in severe cases, bone disorders such as rickets in children and osteomalacia in adults.
To help people make the most of their vitamin D intake, Dr. Sudhir Kumar, MD, a senior neurologist at Apollo Hospitals, Hyderabad, recently shared three simple yet effective tips on social media that can significantly improve the body’s ability to absorb this essential nutrient.
1. Avoid Taking Vitamin D on an Empty Stomach
Dr. Kumar explained that Vitamin D is fat-soluble, meaning it dissolves and is absorbed best when consumed with dietary fat. Taking the supplement on an empty stomach can reduce absorption by up to 50%, making it far less effective for bone, muscle, and immune health.
He emphasised that skipping food when taking Vitamin D might defeat the purpose of supplementation. Since the vitamin needs fat to bind and enter the bloodstream, pairing it with food is essential.
2. Take It After Your Heaviest Meal of the Day
To ensure better absorption, Dr. Kumar recommended taking the supplement after your heaviest meal, ideally one that includes some form of fat. This, he said, significantly improves the vitamin’s bioavailability and allows the body to utilise it more efficiently.
He described it as a “useful tip” that requires minimal effort but offers maximum benefit. By timing the intake right, individuals can support stronger bones and muscles and maintain immune balance more effectively.
3. Pair with Healthy Fat-Rich Foods for Better Results
Dr. Kumar also listed examples of foods that can aid Vitamin D absorption when taken together—such as dairy, eggs, nuts, and avocados. These foods not only contain healthy fats but also contribute additional nutrients that support bone and muscle health.
Including such items in meals when taking supplements ensures that Vitamin D binds properly in the digestive tract and is better absorbed into the bloodstream.
A Simple Habit for Better Health
Dr. Kumar summed it up as a “small change with a big impact on your health.” Making mindful choices about when and how you take your vitamin D supplement can greatly influence how well your body absorbs it. Combined with a nutritious diet and moderate sun exposure, these small steps can strengthen your bones, support your muscles, and boost your overall well-being.
To help people make the most of their vitamin D intake, Dr. Sudhir Kumar, MD, a senior neurologist at Apollo Hospitals, Hyderabad, recently shared three simple yet effective tips on social media that can significantly improve the body’s ability to absorb this essential nutrient.
1. Avoid Taking Vitamin D on an Empty Stomach
Dr. Kumar explained that Vitamin D is fat-soluble, meaning it dissolves and is absorbed best when consumed with dietary fat. Taking the supplement on an empty stomach can reduce absorption by up to 50%, making it far less effective for bone, muscle, and immune health.
He emphasised that skipping food when taking Vitamin D might defeat the purpose of supplementation. Since the vitamin needs fat to bind and enter the bloodstream, pairing it with food is essential.
2. Take It After Your Heaviest Meal of the Day
To ensure better absorption, Dr. Kumar recommended taking the supplement after your heaviest meal, ideally one that includes some form of fat. This, he said, significantly improves the vitamin’s bioavailability and allows the body to utilise it more efficiently.
He described it as a “useful tip” that requires minimal effort but offers maximum benefit. By timing the intake right, individuals can support stronger bones and muscles and maintain immune balance more effectively.
Are You Taking Your Vitamin D the Right Way?
— Dr Sudhir Kumar MD DM (@hyderabaddoctor) October 31, 2025
▶️Vitamin D is fat-soluble, which means it is best absorbed with food that contains some fat (like milk, eggs, nuts, or avocado).
▶️Taking it on an empty stomach can cut absorption by up to 50%, reducing its effectiveness for bone,… pic.twitter.com/uwUWdZeayi
3. Pair with Healthy Fat-Rich Foods for Better Results
Dr. Kumar also listed examples of foods that can aid Vitamin D absorption when taken together—such as dairy, eggs, nuts, and avocados. These foods not only contain healthy fats but also contribute additional nutrients that support bone and muscle health.
Including such items in meals when taking supplements ensures that Vitamin D binds properly in the digestive tract and is better absorbed into the bloodstream.
A Simple Habit for Better Health
Dr. Kumar summed it up as a “small change with a big impact on your health.” Making mindful choices about when and how you take your vitamin D supplement can greatly influence how well your body absorbs it. Combined with a nutritious diet and moderate sun exposure, these small steps can strengthen your bones, support your muscles, and boost your overall well-being.
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