Vitamin D is vital for calcium absorption, immune balance, and muscle strength. But constantly low levels can weaken bones, increase fatigue, raise the risk of falls, and lead to more frequent infections. “Some individuals may also face mood changes or sleep issues since vitamin D helps regulate nerves and hormones,” said Dr Amit Saraf, director, internal medicine, Jupiter Hospital, Thane.
When vitamin D levels remain low for months, the body begins to function in a state of deficiency. A level below 12 ng/ml is considered severe deficiency, according to Dr Saraf, who further states that over time, it can increase the risk of “bone loss, osteomalacia, and worsen existing health conditions like diabetes or hypertension.”
Are there any symptoms people should immediately pay attention to?
Yes, said Dr Saraf. “Early signs can seem simple — ongoing tiredness, body aches, muscle cramps, or lower back pain. If you catch more colds than usual or notice it takes longer to recover from everyday fatigue, that’s a warning. Severe deficiency can also make it hard to climb stairs or get up from a seated position because muscles weaken,” elucidated Dr Saraf.
Why is vitamin D so low in urban India despite having lots of sunlight?
Most of us spend time indoors during peak sunlight hours. “When you add sunscreen, pollution, and working in closed spaces, real UVB exposure is quite low. People with darker skin need more sun exposure, which is often lacking in city life. Diet doesn’t help much since natural sources of vitamin D are limited,” said Dr Saraf.
You can’t get vitamin D from many food sources (Photo: Freepik)
So, what should someone with levels under 12 ng/ml do right away?
Seek medical advice instead of self-treating, emphasised Dr Saraf. “Treatment usually involves high doses of vitamin D once a week for a few weeks, followed by maintenance therapy. If there is significant bone pain, calcium may be added temporarily. Regular follow-up tests ensure levels are improving rather than overshooting.”
What lifestyle habits really make a difference?
Dr Saraf said that one should spend 15 to 20 minutes in the morning sun, ideally between 10 am and noon. “Pair this with walking to make it a routine. Include vitamin D-fortified milk, yoghurt, or cereals in your meals. For those who eat meat, eggs and fatty fish are beneficial.”
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
