Combat vitamin D deficiency for stronger bones and improved immunity

Vitamin D deficiency: Morning sunlight exposure for about an hour is roughly equivalent to 10-15 minutes of afternoon sunlight (Image: Canva)

The simple act of stepping outside on a sunny day, triggers a powerful process in your body; The  production of vitamin D.  Says Dr Lokesh A V, Consultant - Orthopaedic & Robotic Joint Replacement Surgery, Manipal Hospital Old Airport Road, Bengaluru, "As your skin absorbs UV rays, it begins to generate this vital nutrient, which then helps your body absorb calcium from your diet. This calcium is transported to your bones, making them stronger and more resilient against fractures."

He adds, "This absorption strengthens bones and reduces the risk of osteoporosis and fractures. Vitamin D helps transport calcium from the digestive tract to the bones, thus ensuring that they remain strong. It also supports blood cells and the immune system. The active form of vitamin D is produced when the skin is directly exposed to sunlight."

Vitamin D deficiency: Despite its tropical climate, India has a high prevalence of vitamin D deficiency, affecting 80-85 percent of the population. Modern indoor lifestyles limit sun exposure, leading to low vitamin D levels, highlights the doctor.

Dr Lokesh shares the benefits of sunlight and suggests strategies to harness the sun and combat vitamin D deficiency:

Morning vs afternoon sunlight: Morning sunlight exposure for about an hour is roughly equivalent to 10-15 minutes of afternoon sunlight. This highlights the importance of timing to maximize vitamin D synthesis. UVB rays, responsible for vitamin D production, are more direct and effective during midday, but prolonged exposure during this time should be managed to avoid skin damage.

Aches and rays: Vitamin D deficiency can cause body aches and a lower pain threshold, even with minor activities. This is because vitamin D is crucial for muscle function and inflammatory response. Increasing vitamin D levels can reduce these symptoms by improving muscle strength and reducing inflammation.

Optimise vitamin D: Sunlight is the best source of vitamin D, but there are challenges to getting enough exposure due to modern indoor lifestyles and geographic factors. Since vitamin D is fat-soluble, supplements should be taken with fat (like milk) for better absorption. Nano-shots or capsules with 60,000 units of vitamin D, taken once a week, can also help maintain adequate levels. It’s important to pair these supplements with dietary sources rich in vitamin D, such as fatty fish, fortified dairy products, and egg yolks.

However, Dr Lokesh suggests that excessive vitamin D can be toxic, leading to hypercalcemia, which can cause nausea, weakness, and kidney issues. Therefore, supplements should be taken under medical supervision, ideally starting with a vitamin D test to tailor the dosage to individual needs and ensure safety.