Surprisingly a high percentage of the population suffers from vitamin D deficiency, despite India’s abundant sunlight. This arises from a number of factors including lifestyle choices, environmental reasons and habits.
Exposure to sunlight is vital because it enables the skin to produce vitamin D, a nutrient essential for strong bones, a robust immune system, and overall health. Sunlight triggers the synthesis of vitamin D when UVB rays interact with the skin, making it a natural and efficient source of this crucial vitamin.Beyond vitamin D production, sunlight boosts mental health by stimulating the release of serotonin, a hormone that enhances mood and combats depression. It also helps regulate the body’s internal clock, improving sleep quality. Sensible sun exposure for even a few minutes daily promotes physical and mental well-being.
A May 2024 cohort study from South India revealed the prevalence and patterns of vitamin D deficiency and its role in cognitive functioning
A cohort study published in Scientific Reports journal found that the urban adult population in southern India had an overall inadequacy of Vitamin D. ” Similar findings have been also observed in a previous study from northern India, where high levels of Vitamin D deficiency (91.2%) was reported in healthy adult population above 50 years of age,” the researchers have said. The prevalence of Vitamin D deficiency ranges between 50 and 94% as reported from several community-based studies on Vitamin D in India, the researchers have said.
Case-control study done earlier this year at PK Das Institute of Medical Sciences, Kerala
A case control study of 50 women aged 30-34 years with lower back pain for more than 3 months found low levels of vitamin D. Vitamin D deficiency diagnosed when Vitamin D level is <20ng/mL was found in 74% of cases and 48% of controls. Hence Vitamin D supplementation can be considered in women aged 30-40 years who come with complaints of chronic LBP. Also, Vitamin D levels should be measured in patients who come with such complaints, so that follow-up can be done regarding the same, the researchers suggested.
Here are a few common reasons why Indians lack in this essential nutrient
People do not spend time outside
Even in a land blessed with adequate sunshine, most Indians spend insufficient hours outdoors. Urbanization and indoor lifestyles have kept many indoors at home, office, or school for most of their day. And even if they do step out, they do so either during the early morning or late evening hours when UVB radiation that is vital for vitamin D synthesis is at a very low level.
Skin color
Individuals with darker skin, which is commonly seen among the Indian population, tend to have a reduced capacity to synthesize vitamin D. The presence of melanin, which offers protection from harmful UV rays, indicates that people with darker skin require a significantly longer duration of sunlight exposure in order to produce the same quantity of vitamin D that lighter-skinned individuals can generate in a shorter time frame.
Dietary habits
Vitamin D-rich foods are not a significant part of the traditional Indian diet. While fatty fish, egg yolks, and fortified foods are good sources, they are either consumed in small quantities or are not a staple for many Indians. Vegetarianism, common in India due to cultural and religious reasons, further limits dietary vitamin D intake.
Air pollution
Air pollution in many Indian cities blocks sunlight and reduces the UVB radiation reaching the ground. High levels of particulate matter in the air act as a barrier, making it harder for people in polluted areas to get sufficient vitamin D from sunlight.
Common mistakes to avoid to get more vitamin D from sunlight
Understand the role of sunlight
Many people underestimate the importance of direct sunlight for vitamin D synthesis. Spending time outdoors in the sun, especially between 10 AM and 3 PM when UVB radiation is at its peak, is crucial. However, excessive use of sunscreen or staying in shaded areas can negate the benefits. Balance is key—expose unprotected skin for 10–30 minutes several times a week, depending on your skin tone and location.
Some people stay indoors during peak sunlight hours or expose only small portions of their skin to sunlight. Effective sun exposure requires larger skin areas like arms and legs to be uncovered. Spending time outdoors during optimal hours can significantly improve vitamin D synthesis.
Use vitamin D supplements
People with limited sun exposure, particularly urban dwellers and the elderly, often fail to take vitamin D supplements. Regular check-ups and supplementation as prescribed by a doctor can help maintain optimal levels. Over-the-counter supplements should be taken cautiously to avoid overdose.
How to maximise the exposure to sunlight
- Aim for 10–30 minutes of sun exposure, preferably during midday. Expose larger skin areas like arms and legs without sunscreen during this time. Use sunscreen after achieving sufficient exposure to prevent skin damage.
- Choose lighter, sun-friendly clothing during outdoor activities to maximize skin exposure.
- Add items like fortified milk, cereals, mushrooms, egg yolks, and fatty fish to your diet. Vegetarians can focus on fortified plant-based alternatives.
- If sunlight and diet are insufficient, consider taking supplements after consulting a doctor.
- Check air quality in your area. Opt for outdoor activities in cleaner environments or take supplements if pollution is high.
- Periodically test your vitamin D levels, especially if you belong to a high-risk group, such as the elderly, people with darker skin, or those living in polluted cities.
