Vitamin D: Sources, Deficiency Signs and Supplements

It surprises many of our customers: vitamin D deficiency is common in India, despite the sunshine. Indoor work, sunscreen, covered clothing, air pollution and darker skin all reduce how much vitamin D the body makes from sunlight — and very few foods contain much of it naturally.

What vitamin D does

Vitamin D helps the body absorb calcium, keeping bones and teeth strong. It also plays a role in muscle function and the immune system. Long-term deficiency in adults can soften bones and contribute to osteoporosis; in children it causes rickets.

Signs that can point to deficiency

• Persistent tiredness and low energy
• Bone aches, especially in the lower back and legs
• Muscle weakness or cramps
• Frequent infections
• Low mood through the darker months

These signs are general — many conditions cause them — which is exactly why a blood test, not guesswork, should come first.

Sources of vitamin D

• Sunlight: short midday exposure of arms and legs a few times a week helps most people, balanced against skin protection.
• Food: fatty fish, egg yolks, and fortified milk and cereals contribute smaller amounts.
• Supplements: tablets, capsules, sachets and drops are widely available, in daily and weekly formats. The right strength depends on your tested level, so take supplements at the dose your doctor advises rather than the strongest one on the shelf.

Before you supplement

Ask your doctor for a 25-hydroxy vitamin D test if you have ongoing symptoms. If you are prescribed a supplement, take it with a meal containing some fat — vitamin D is fat-soluble and absorbs better that way — and re-test after the course rather than continuing indefinitely on your own.

If you have a report and a prescription, we stock vitamin D supplements from leading brands at Elegant Pharma in JC Nagar, and our pharmacist can help you match the exact strength prescribed.

This article is general information only and does not replace medical advice. Please consult your doctor for diagnosis and treatment.