India gets plenty of sunlight: So why are 90% of people deficient in vitamin D?

It is one of the biggest health paradoxes that a country like India that is blessed with sunshine for most of the year is also grappling with widespread vitamin D deficiency.

Research, including studies published in the Journal of Family Medicine and Primary Care and other Indian studies, has estimated that between 70 and 90 per cent of Indians may have inadequate vitamin D levels across age groups, genders and regions.

Vitamin D plays a crucial role in maintaining bone health, muscle strength, immunity and even mood regulation. The body can naturally produce vitamin D when the skin is exposed to sunlight, but modern lifestyles are making that process increasingly difficult.

Why sunshine alone is not enough

Many people assume that simply living in a sunny country protects them from vitamin D deficiency.

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However, according to Dr Mohit Sharma, Senior Consultant, Internal Medicine, Amrita Hospital, Faridabad, the reality is far more complex.

“Most people think that they are safe from Vitamin D deficiency just by living in a sunny country, but that is not necessarily true,” he says.

“The amount of Vitamin D produced depends not only on the availability of sunlight but also on the amount of skin exposed, the time of day, skin pigmentation, age and lifestyle patterns.”

In other words, abundant sunshine does not automatically translate into healthy vitamin D levels.

Modern lifestyles are keeping people indoors

One of the biggest reasons behind widespread deficiency is that people are spending less time outdoors.

"The rise of office jobs, remote working, air-conditioned environments and increasing screen time means that many people receive very little direct sunlight during the hours when vitamin D synthesis works best," says the Dr Sharma.

Even when people do venture outside, they may not be getting enough exposure.

Sunscreen, umbrellas, full-sleeved clothing and pollution can all reduce the amount of ultraviolet B (UVB) radiation that reaches the skin. As a result, the body's ability to produce vitamin D is reduced even on bright, sunny days.

The role of skin tone

Experts also point out that skin pigmentation plays a significant role.

Indians generally have darker skin tones, which contain higher levels of melanin. While melanin offers protection against harmful ultraviolet radiation, it also means that more time in the sun may be required to produce the same amount of vitamin D as someone with lighter skin.

This makes regular and adequate sun exposure even more important.

The symptoms people often ignore

Vitamin D deficiency is often overlooked because its symptoms can be vague and develop gradually.

According to experts, deficiency can sometimes be associated with persistent fatigue, muscle weakness, body aches, back pain, low energy levels and frequent infections.

Because these symptoms are common and can be linked to many different conditions, people often dismiss them or fail to connect them to low vitamin D levels.

Over time, however, the consequences can become more serious.

Extended deficiency can contribute to osteoporosis and increase the risk of fractures, particularly in older adults.

Can diet make up for the shortfall?

Unfortunately, diet alone is often not enough.

Foods such as egg yolks, fatty fish, fortified milk and mushrooms contain vitamin D, but usually in relatively small amounts.

For many people, relying solely on food may not be sufficient to correct a deficiency.

"That does not mean people should immediately start taking supplements on their own," cautions Dr Sharma.

Why self-medicating can be risky

Dr Sharma advises against taking high-dose vitamin D supplements without proper testing and medical guidance.

“People should not self-medicate with high-dose supplements without testing,” he says.

“If a person has symptoms or belongs to a high-risk group, a simple blood test can tell whether supplementation is needed and in what dose.”

The right dose can vary significantly from person to person, making professional advice important before starting supplementation.

The sunshine paradox

India's vitamin D problem highlights how modern lifestyles can sometimes override natural advantages.

Despite having access to abundant sunshine, many people spend most of their day indoors, shielded from the very sunlight their bodies need to produce vitamin D.

As Dr Sharma points out, the issue is not necessarily the lack of sun.

In a country blessed with sunshine, the real problem may be that so little of it actually reaches our skin.