This is really something that would require lab tests if you suspect that you are showing signs of a deficiency, even with your food intake and sunshine. 15 minutes of sunshine on face and arms a few days a week is adequate for most. BUT depending on climate, skin coloring, age, etc---your needs may be different.
Talk to your doctor to see if he/she thinks this is something you need.
If you did show low vitamin D stores with your current food intake and sunshine exposure---then a supplement would be needed. Dietitian becky
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