Nutritionist explains common reasons why Indians suffer from vitamin D deficiency: What we should do

Vitamin D deficiency is prevalent among Indians despite India being a tropical country that receives sunshine throughout the year. A 2025 study conducted by the Indian Council for Research on International Economic Relations (ICRIER) established that vitamin D deficiency is a “silent epidemic in India”, with one in five Indians lacking in this vital micronutrient. The urban population is more prone to vitamin D deficiency than people living in rural areas. Limited sunlight exposure and indoor lifestyles of urban Indians are key factors for its increasing prevalence.


Vitamin D, also known as the “sunshine vitamin”, is a crucial vitamin that is required by the body for growth and development, maintaining healthy bones and immunity. It is also required for the absorption of calcium and phosphorus. Vitamin D is produced when ultraviolet (UV) rays from sunlight strike the skin and trigger its synthesis. Limited exposure to the sun hampers its production, leading to joint or muscular pain, mobility issues, and fatigue. It has been observed that children with vitamin D deficiency are more prone to rickets, while adults may be prone to osteomalacia. Both conditions are marked by softening and weakening of bones, with increased risk of fractures and bone deformities.



Here are a few common reasons why vitamin D deficiency is prevalent among Indians:

• Limited exposure to the sun: Modern lifestyles, especially in urban areas, have restricted exposure to the sun. More and more people are spending time staying indoors. Desk jobs and activities like gaming have limited the sun exposure even more.
• Increased pollution levels: Increasing pollution levels cause blockage of UVB rays, which are responsible for converting vitamin D into its active form.
• Increased usage of cosmetics: Excessive use of cosmetic products, such as sunscreens, also inhibits exposure to UVB rays. Sunscreens with high SPF content don’t completely block but lower the absorption of vitamin D.
• Skin tone: Darker skin tones due to high melanin levels are common in the Indian population. The darker skin pigmentation reduces the capacity of the skin to synthesise vitamin D.
• Limited dietary choices: Not many foods are rich sources of Vitamin D, which can contribute towards lower levels. Vitamin D is available mainly in animal-based food sources, increasing the risk of deficiency in vegetarians or vegans.

Here’s what people should do to overcome vitamin D deficiency:

Aim for regular sun exposure: Basking in the sun for at least 20-30 minutes, especially in the morning hours, can help increase vitamin D levels. Make it a point to expose your arms, legs, and face to sunlight.

Have vitamin D-rich foods: Including foods that are high in vitamin D, such as mushrooms, eggs, fatty fish, and meat, may be beneficial. Opting for vitamin D- fortified dairy products like milk, cheese, and yoghurt and fortified cereals can help provide sufficient vitamin D through diet.

Spend time in outdoor physical activity: Spending time outdoors for physical activities can increase exposure to sun. Playing outdoor games or engaging in sports activities outdoors can help maintain adequate levels naturally.

Take supplements if needed: If requirements remain unmet and you’re diagnosed with vitamin D deficiency, you may add vitamin D supplements to your routine under the supervision of a healthcare professional.

With sunlight available in plenty throughout the year, Indians can soak up the sun to naturally level up their Vitamin D and adopt both dietary and lifestyle changes. Regularly monitoring vitamin D levels can go a long way in preventing deficiency.

(Aman Puri, Founder, Steadfast Nutrition, India's largest Sports Nutrition brand)