Vitamin D, often called the “sunshine vitamin”, is best known for keeping bones strong. But in recent years, research has shown that it also plays a role in protecting your heart and blood vessels. Evidence shows that people with low Vitamin D levels have up to a 50% higher risk of developing heart disease compared to those with adequate levels. This nutrient is unique in that it is the only vitamin considered a hormone because your body can make it when your skin is exposed to sunlight, and then it travels to various organs and cells to carry out its multiple functions.
Did you know that almost 50 to 90 percent of Indians are vitamin D deficient?
Why do you think that a tropical country like ours with plentiful sunshine renders its population deficient in this important vitamin? Let me share some important facts on this vitamin and bust some myths along the way.
Why Indians lack Vitamin D?
Here are some reasons why our population might be producing less vitamin D:
- Indoor-oriented lifestyle – People today spend most of their time indoors for work, study, or urban living, reducing sunlight exposure which is the main source of vitamin D
- Cultural practices – Traditional clothing that covers most of the body and reduces sunlight exposure
- Low consumption of vitamin D-rich foods – Diets in India are often low in vitamin D-rich foods such as fatty fish, fortified dairy, and eggs, especially among vegetarians
- Air pollution – High pollution levels in many Indian cities block sun’s rays, reducing the amount of sunlight that reaches the skin for vitamin D production
- Individuals with obesity or chronic kidney/liver disease – Obesity can trap vitamin D in fat tissue, while kidney and liver conditions impair its activation, leading to deficiency
How does Vitamin D deficiency impact your health?
Deficiency of this vitamin has an impact on almost all the body functions.
- Bones and muscles: Weak bones (osteoporosis) and muscle weakness (higher risk of falls and fractures in the elderly)
- Heart: High blood pressure, heart disease, and stroke
- Immune system: Increased risk of infections and risk of autoimmune disease
- Brain: Associated with depression, mood swings, and memory decline
- Pregnancy: Complications like gestational diabetes and low birth weight
What are the symptoms of Vitamin D deficiency?
- Fatigue or tiredness
- Back pain
- Depression or low mood
- Frequent infections
- Muscle weakness
- Slow wound healing
Low vitamin D usually does not cause obvious symptoms, which is why many people are unaware of it. In our patients with heart ailments and metabolic disorders, we frequently detect vitamin D deficiency incidentally during routine evaluations after which chronic and recurrent problems such as back pain, muscle weakness, joint discomfort, or low stamina come to the limelight.
How do we test for Vitamin D levels?
A simple blood test can help identify vitamin D deficiency. If you are getting your annual blood checks done, it is a good idea to include this to the panel.
- Below 20 ng/mL – deficient
- 20–30 ng/mL – insufficient
- 30–50 ng/mL – optimal range
How to increase your Vitamin D level naturally?
Getting exposure to sunlight on a regular basis is the best way to increase your vitamin D levels naturally. Here are some practical tips to achieve this:
- Have your tea/coffee or breakfast in the balcony or terrace
- Water plants, dry clothes, or clean your balcony in the middle of the day
- Do yoga, jogging, walking, or stretching in the sunlight
- Sit near open windows, balconies, or verandas where direct sunlight falls
- Work near windows
- Take short walks during lunch break
- Plan trips to sunny locations, especially in the winter months
- Include fatty fish, egg yolks in the diet
- Include cereals, mushrooms & vitamin D fortified foods such as yogurt, milk, oil in the diet
Do vitamin D supplements have any side effects?
Take supplements as prescribed by your physician and remember to re-check the vitamin D level after completing a course. As is the case with all supplements, over supplementation can be dangerous and should be avoided.
Does using sunscreen reduce our body’s ability to make vitamin D?
While sunscreen application is recommended before sunlight exposure every day to prevent skin cancers, you do not have to worry about it blocking ultraviolet rays and causing vitamin D deficiency. Studies have shown that some ultraviolet rays still fall on the skin and that is sufficient for vitamin D production. However, dark-skinned individuals have a higher propensity for vitamin D deficiency and should check their levels regularly.
In summary, Vitamin D, the “sunshine vitamin,” is vital for strong bones, heart health, and immunity. Majority of Indians are deficient due to limited sun exposure, poor diet, pollution, and medical conditions. Deficiency can cause fatigue, weak bones, infections and mood changes. The good news is that a simple blood test can detect low vitamin D, and healthy levels can be maintained through exposure to sunlight, vitamin D-rich foods, and prudent use of supplements.