Chronic fatigue? Your indoor routine could be the cause of Vitamin D deficiency

Diet tips to avoid Vitamin D deficiency: Simple swaps like adding oily fish (salmon or mackerel), egg yolks, or fortified cereals can gently boost your vitamin D through your meals (Image: Canva)

I honestly can’t remember the last time I soaked up proper sunlight. With hectic workdays, work calls, and evenings spent curled up indoors, I almost lost track. It wasn’t until a routine blood test flagged up low vitamin D that I realised something was off. My doctor explained that sunlight helps our bodies make this essential vitamin naturally, but without enough of it, your bones, your mood, even your energy levels can all suffer. It’s surprising how many of us are missing out on this free, everyday nutrient.

According to the National Institutes of Health (NIH), sunlight is the body’s main source of vitamin D. But thanks to our modern, mostly indoor lives, along with limited sun in some areas, deficiency is becoming increasingly common. If you’ve been feeling unusually drained, it might not just be stress or lack of sleep. Low vitamin D often shows up as a deep tiredness. You could be spending plenty of hours in bed, but still feel lethargic.

Also read | Best ways to boost your vitamin D naturally: Sunlight, foods, and supplements

It doesn’t stop at physical fatigue, low vitamin D levels have been linked to feelings of low mood, anxiety, and sudden mood swings. If you’ve been feeling more down, snappy, or unsettled than usual, your indoor habits may well be playing a part.

Benefits of Vitamin D

Vitamin D is key for strong bones and a healthy immune system, according to the NIH. Without it, your bones can weaken over time, making you more prone to fractures. You might also find yourself picking up infections more easily, as your body struggles to fight germs.

Some people are more likely to run low on vitamin D without realising, especially office workers, students stuck indoors for long hours, older adults, and those with darker skin, who need a bit more sun exposure to make enough vitamin D. If this sounds like you, it’s worth getting your levels checked.

Also read | Fatigue, depression, weak bones? Here are 5 best ways to increase Vitamin D in your body

Here are 5 easy ways to bring back your sunshine glow: 

• Soak up some sunlight: Go out in the sun for 10 to 30 minutes a few times a week. Early morning or late afternoon is best when the sun’s gentler. Enjoying regular sunlight can work wonders.

• Add vitamin D-rich foods to your plate: Simple swaps like adding oily fish (salmon or mackerel), egg yolks, or fortified cereals can gently boost your vitamin D through your meals.

• Try supplements, if needed: If your doctor recommends it, a vitamin D supplement might help. It’s important to get a blood test first though, too much isn’t good either.

• Make outdoor time part of your day: Gardening, walking, or even sitting by a sunny window with the curtains open can really help. It’s about adding in small, regular sun moments into your routine.

• Ask for a vitamin D check during health screenings: When you next book a health check, ask to have your vitamin D levels tested. It’s quick, simple, and can spot any issues early before they affect your bones or mood.