Most parts of India get plenty of sunshine for much of the year, so it can be surprising to hear that many Indians have low vitamin D levels. Yet that is exactly what national data shows. The good news is that a few simple daily habits can make a real difference.

What does vitamin D do?

Vitamin D is often called the “sunshine vitamin” because your skin makes it when exposed to sunlight. According to the US National Institutes of Health (NIH) Office of Dietary Supplements, vitamin D helps the body absorb calcium, one of the main building blocks of bones. It is also needed for normal muscle and nerve function.

Vitamin D3 (cholecalciferol) is the form your skin makes from sunlight. It is also the form found in many supplements.

How common are low levels in India?

India’s Comprehensive National Nutrition Survey (CNNS) 2016–18, conducted under the Ministry of Health and Family Welfare, tested vitamin D levels in children and adolescents across the country. It found vitamin D deficiency in about 14% of pre-school children, 18% of school-age children and 24% of adolescents.

These numbers cover young people only, but they show that plenty of sunshine around us does not automatically mean enough vitamin D in our bodies.

Why do so many of us run low?

Several everyday factors reduce how much vitamin D the skin can make:

• Indoor lifestyles: Many of us spend most daylight hours in offices, classrooms, shops or vehicles.
• Glass windows: The NIH notes that skin does not make vitamin D from sunlight coming through a window.
• Clothing and sunscreen: Covering most of the skin, or using sunscreen, limits vitamin D production.
• Skin tone: Darker skin makes less vitamin D from the same amount of sun.
• Air pollution and clouds: Smog and cloud cover reduce the sunlight reaching us.
• Age: The skin’s ability to make vitamin D declines as we grow older.
• Diet: Very few foods naturally contain vitamin D, and many Indians follow vegetarian diets, which offer fewer natural sources.

Getting vitamin D from sunlight

The ICMR-NIN Dietary Guidelines for Indians (2024) recommend sunlight exposure for vitamin D. The guidelines mention about 30 minutes of sunlight, preferably between 11 am and 2 pm, to help maintain vitamin D status.

Simple tips

• Step outside during a work or study break instead of staying at your desk.
• Expose your face, arms and hands where comfortable.
• Combine sunlight with activity: a short walk, terrace gardening or playing outdoors with children.
• Be sensible in peak summer. Avoid getting sunburnt, drink plenty of water, and ask your doctor what is right for your skin.

Food sources of vitamin D

Food alone rarely provides enough vitamin D, but it still helps. According to the NIH, good sources include:

• Fatty fish such as mackerel (bangda), salmon and tuna
• Egg yolks
• Mushrooms, especially those exposed to UV light
• Fortified foods: look for “fortified with vitamin D” on milk, edible oil or cereal packs (the FSSAI “+F” logo marks fortified foods)

Vitamin D is fat-soluble, so it is absorbed better when eaten with a meal that contains some fat.

Calcium and vitamin D work as a team

Because vitamin D helps the body absorb calcium, it makes sense to look at both together. Calcium-rich Indian foods include milk, curd, paneer, ragi (finger millet), sesame seeds (til), and green leafy vegetables. Regular physical activity also supports strong bones.

Should you take a vitamin D3 supplement?

If your lifestyle keeps you indoors, or your doctor suspects your levels may be low, a simple blood test (25-hydroxy vitamin D) can tell you where you stand. Your doctor can then advise whether a supplement makes sense, and at what dose.

Please do not self-prescribe high doses. The NIH explains that too much vitamin D, almost always from supplements, can be harmful. Always count all your sources, including multivitamins.

The takeaway

A little daily sunshine, a few vitamin D-containing foods, calcium-rich meals and regular activity form a strong foundation. Where needed, and with your doctor’s guidance, a supplement can fill the gap as part of a balanced diet.

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This article is for general information only and is not medical advice. Nutritional supplements are not intended to diagnose, treat, cure or prevent any disease. Please consult your doctor before starting any supplement, especially if you are pregnant, nursing, or taking medication.