Vitamin D

Vitamin D is one of the simplest nutrients to obtain, yet one of the most commonly deficient across India even though we live in one of the sunniest regions of the world. Your body needs it for strong bones, steady muscles, and a resilient immune system. While our bodies can make it through sunlight, our diets are meant to fill the gap — and that’s where the problem begins.

Animal-based foods such as fish, eggs, and milk naturally contain vitamin D₃, whereas plant-based foods like mushrooms, nuts, and lentils offer small amounts of D₂. Both forms contribute to our total vitamin D intake, but typically not enough to meet our daily needs. With deficiency rates ranging from 50% to 94% across states, India is facing a quiet nutritional crisis.

Vitamin D also plays a key role in helping the intestines absorb calcium, yet Indians consume only 300–400 mg of calcium per day, far below the recommended 1,000 mg.

If you want to improve your vitamin D levels without drastically changing your lifestyle, here’s what actually works:

1. Choose fortified foods whenever possible.

Vitamin D mixes well with fat, so fortified edible oils are one of the easiest ways to boost your intake. Milk fortification helps too, but only a portion of India’s milk supply is processed by organised dairies. Oil, however, reaches almost everyone — making it your most reliable daily source.

2. Get smart sunlight, not just “more sunlight.”

Exposure to direct sunlight between 11 am and 1 pm is when your skin produces the most vitamin D.

Even 20–30 minutes a few times a week can make a big difference.

3. Supplement wisely — not excessively.

Health authorities like ICMR and the NHS say a daily dose of 400 IU (10 mcg) is usually enough. 

Be cautious with high-dose tablets (60,000 IU) or yearly injections (600,000 IU). They’re often marketed aggressively, but unnecessary use can actually harm your kidneys or bones.

4. Don’t obsess over “perfect numbers.”

Different countries set different thresholds for what counts as a “normal” vitamin D level. Instead of chasing lab report perfection, aim to maintain steady intake, get sensible sunlight, and choose fortified foods.

Bottom line:

You don’t need drastic lifestyle changes or mega-doses. A little sunlight, regularly consumed fortified foods (especially oil), and a sensible supplement, if required, are enough to protect your bones, muscles, and immunity for life.