Despite abundant sunshine, studies repeatedly find that a large share of Indians are vitamin D deficient — urban lifestyles, indoor work and air pollution all reduce the skin’s ability to make this crucial hormone-like vitamin.
Signs you might be low
Persistent fatigue, aching bones, low mood or irregular sleep, frequent infections, muscle weakness and slow wound healing are the classic signals. In children, severe deficiency affects bone development.
Why it matters beyond bones
Vitamin D regulates calcium absorption, immune function, muscle strength and mood. Low levels are linked with weaker bones (osteoporosis), higher infection risk and fatigue that no amount of rest seems to fix.
How much do you need?
Standard references suggest roughly 600–2000 IU per day for maintenance in most adults. Doctors often prescribe higher weekly doses (such as 60,000 IU cholecalciferol) for a limited period to correct a diagnosed deficiency, then shift to daily maintenance — sudden high doses followed by nothing can cause levels to swing.
Sunlight, food and supplements
Fifteen to thirty minutes of midday sun on bare arms helps, but food sources are limited — which is why supplementation is so widely recommended. Ask your doctor for a 25(OH)D blood test before starting high-dose therapy.
This article is for general information only and is not a substitute for professional medical advice. Always consult your doctor before starting, stopping or changing any medication or supplement.