Despite living in a tropical climate, many Indians suffer from Vitamin D deficiency. This vitamin is essential for strong bones, as it helps the body absorb calcium.

It also supports the immune system, muscle function and cell growth. Its deficiency can lead to weak bones (rickets in children, osteomalacia in adults), increased risk of fractures, fatigue, weakened immunity and muscle weakness, affecting overall health and well-being.

Speaking to India Today Digital, Dr Minesh Mehta, consultant emergency medicine and critical care at Shalby Hospital, Ahmedabad, said that for Indians, the irony lies in the modern urban lifestyle, cultural habits and environmental factors.

urban lifestyle factors

“Most people in urban areas spend most of their time indoors, whether at work, school or even during leisure activities,” Dr Mehta said.

Lack of outdoor activities means less exposure to direct sunlight, which is necessary for the body to produce vitamin D naturally.

Additionally, cultural practices, such as wearing clothing that covers most of the body, and increased use of sunscreen, further limit skin exposure to the sun.

Pollution affects vitamin D synthesis

Urban air pollution is another major culprit. High levels of dust, smog and smoke block UVB rays – the type of sunlight needed for the skin to make vitamin D.

“Even if someone spends time outside in polluted cities, the UVB rays may not penetrate enough to produce adequate vitamin D,” Dr. Mehta said.

Skin darkening linked to vitamin D

Indians have dark skin due to high levels of melanin, which protects from harmful UV rays but also reduces the skin’s ability to absorb UVB rays.

“People with darker skin need longer exposure to the sun than people with lighter skin to produce the same amount of vitamin D,” Dr. Mehta said.

Dietary Gaps in Vitamin D

Indian diets often lack foods naturally rich in vitamin D, such as oily fish, egg yolks and fortified dairy products. This increases the deficiency even further.

How to deal with Vitamin D deficiency?

Dr. Mehta offers simple yet effective solutions to maintain healthy vitamin D levels:

• Exposure to Sunlight: Spend 15-30 minutes outside daily, ideally between 10 am and 3 pm. Focus on highlighting the face, hands and legs.
• Diet: Include vitamin D-rich foods like salmon, mackerel, fish roe, fortified dairy and cereals.
• Supplement: Adults need about 400 IU (International Units) of vitamin D daily, while older adults (over 70) need 800 IU. The supplement should be taken with fatty foods for better absorption.
• Regular monitoring: If you experience weakness, bone pain or frequent infections, consult a health care professional to get your vitamin D levels checked and get guidance on supplements.

“Vitamin D is essential for strong bones, immunity and overall health,” Dr. Mehta stressed. Overcoming deficiency requires a combination of increased exposure to sunlight, better dietary habits, and supplementation where necessary.

For anyone suspecting a deficiency, Dr. Mehta recommends consulting a healthcare provider for a tailored solution based on lifestyle and blood test results.