October 6, 2025 : Vitamin D, often called the “sunshine vitamin,” plays a vital role in maintaining bone strength, immunity, and overall health. Yet, doctors warn that Vitamin D deficiency often remains silent, showing no obvious symptoms until it leads to health complications.
In a recent discussion, doctors from AIIMS (All India Institute of Medical Sciences) and Harvard Medical School highlighted that millions of people across India and worldwide are at risk of Vitamin D deficiency, especially those who spend less time outdoors or have limited sun exposure.
Why Vitamin D Matters
Vitamin D helps the body:
- Absorb calcium and phosphorus, essential for healthy bones and teeth.
- Support immune function, reducing risks of frequent infections.
- Aid in muscle strength and reduce the risk of falls, especially in older adults.
Without sufficient Vitamin D, bones may become fragile, increasing the risk of osteoporosis and fractures.
Silent Nature of Deficiency
Unlike many conditions, Vitamin D deficiency usually does not show early warning signs. People may feel healthy for years until symptoms suddenly appear. Doctors call this the “silent problem.”
However, in some cases, there can be subtle signals:
- Fatigue or low energy despite enough sleep.
- Frequent infections due to weaker immunity.
- Bone or back pain, especially in the lower spine.
- Muscle weakness or cramps.
- Mood changes, including mild depression or “winter blues.”
Since these symptoms overlap with many other conditions, deficiency is often missed unless tested.
Who Is at Higher Risk?
Doctors at AIIMS and Harvard caution that certain groups are more prone to deficiency:
- Urban residents with indoor jobs and less sun exposure.
- Elderly individuals whose skin produces less Vitamin D.
- Women, particularly post-menopausal, due to bone health changes.
- Dark-skinned individuals, as more melanin reduces the skin’s ability to produce Vitamin D from sunlight.
- People with obesity or chronic conditions, which can affect Vitamin D metabolism.
The India Challenge
In India, despite abundant sunlight, Vitamin D deficiency is widespread due to:
- Limited outdoor activity.
- Use of sunscreen or covered clothing.
- Dietary patterns low in Vitamin D-rich foods like fatty fish or fortified milk.
Studies show that 70–80% of Indians may have some degree of Vitamin D insufficiency.
How to Fix Vitamin D Deficiency
Doctors recommend a multi-pronged approach:
- Sun Exposure
- Just 15–30 minutes of sunlight on arms and legs, 3–4 times a week, can help.
- Morning or late afternoon sun is most effective.
- Dietary Sources
- Include foods rich in Vitamin D such as:
- Fatty fish (salmon, sardines, mackerel)
- Egg yolks
- Fortified milk, cereals, and juices
- Mushrooms exposed to sunlight
- Include foods rich in Vitamin D such as:
- Supplements
- If deficiency is confirmed by a blood test, doctors may prescribe Vitamin D supplements (capsules, tablets, or drops).
- Dosage should be personalized by a healthcare provider, not self-prescribed.
- Lifestyle Changes
- Balanced nutrition, outdoor physical activity, and maintaining a healthy weight support Vitamin D utilization.
Expert Commentary
Dr. Rajesh Mehra (AIIMS) explained:
“Vitamin D deficiency is tricky because it hides in plain sight. Regular screening and simple steps like balanced diet and outdoor activity can prevent serious complications.”
Harvard endocrinologist Dr. Emily Carter added:
“Vitamin D not only supports bones but also has links to immunity and mood. With proper awareness, most people can correct deficiencies before they cause harm.”
Conclusion
Vitamin D deficiency is often silent but serious. It affects millions of people without obvious symptoms until bone, muscle, or immunity problems emerge. Doctors stress the importance of awareness, regular testing, and preventive lifestyle measures like sunlight exposure, a Vitamin D-rich diet, and supplements when needed.
By making small but consistent changes, individuals can protect their bone strength, immunity, and long-term well-being.
Summary
Vitamin D deficiency often goes unnoticed, with fatigue, bone pain, or low immunity as subtle signs. Doctors recommend sunlight, a Vitamin D-rich diet, and supplements under medical guidance for prevention.