You should be able to get your vitamin D levels up with supplements. Take vitamin D3 for a few months which is a very cheap supplement. It's a good idea to match Vitamin D3 with a Vitamin K2 supplement. You MUST take this with a meal containing fat (even if just a little fat) as D and K are fat-soluble vitamins. It's worth noting that when it comes to vitamin D levels, 30 is considered an absolute minimum by many doctors and ideal levels may be more in the range of 60 - 80. Personally, I like mine to be 80 - 100. Zinc and Copper are a little more complicated. You can Google the foods high in these and try and consume more of said foods. Alternatively, you can supplement either - and both are very cheap in supplement form. However, there is a balance between the two. There are some supplements which contain both Zinc and Copper such as Jarrows Formulas Zinc Balance which is a good one, and inexpensive. The malabsorption comment from the hospital is prescient. If you're older and / or you have any digestive issues, you might not be absorbing much of the goodness (vitamins, minerals, protein etc.) of what you eat as well as the supplements you take. If that is the case, you need to resolve that. Unfortunately, this can be more difficult than it sounds as there are so many things it could be from low stomach acid to gallbladder / bile issues to stomach issues to bacterial or fungal overgrowth - and many mainstream doctors / gastroenterologists are not familiar with / trained in all of these. In summary, if it were me, I would take: 5000 IU of Vitamin D 3 per day (any major supplement brand ok) 100 mcg of Vitamin K2 per day (any major supplement brand ok) Jarrows Formulas Zinc Balance one capsule per day And then I would test my levels in a few months time and adjust accordingly. I would also take a digestive enzyme with every meal. A good one is NOW Foods Super Enzymes as it contains stomach acid and bile acids and digestive enzymes - and it's not too pricey.
