Vitamin D benefits for bones, immunity, and muscles and who is most at risk of low levels

Vitamin D does more than strengthen bones—it supports muscles, immunity, heart health, and even mood. (Image: Canva)

Our country is blessed with sunlight, so, it’s easy to assume we’re getting enough Vitamin D. But the truth is, many of us, especially those who spend most of their day indoors, are running low on this essential nutrient. And it’s not just about bones. Vitamin D plays a far bigger role in how our body functions every day.

Vitamin D isn’t just about keeping bones strong, says Dr Shovana Veshnavi, Principal Consultant in Internal Medicine, Max Super Speciality Hospital, Noida. “It helps your muscles work well, keeps your immune system strong, and even affects your mood", she adds. Despite all the sunshine we have, deficiency is widespread in India. “Most of us don’t get direct sunlight on our skin for long enough. Plus, people with darker skin (which naturally blocks more UV rays) need more sun exposure to make the same amount of Vitamin D”, says Dr Veshnavi.  Add indoor jobs, pollution, and sunscreen to the mix—and you’ve got the perfect recipe for low Vitamin D levels.

Also Read: 10 side effects of eating frozen fruits and vegetables

Dr Veshnavi shares 6 things everyone should know about vitamin D:

More than bones: Vitamin D does help you absorb calcium, which keeps bones healthy—but it also supports muscles, nerves, and even your heart. So, if you’ve been feeling weak or tired, low Vitamin D might be the reason.

Helps body fight infections: “Vitamin D supports your immune system and may help prevent frequent colds and flu,” says Dr Veshnavi. Some studies also link it to lower risks of chronic diseases like diabetes and autoimmune conditions.

Staying indoors reduces your levels: Most of us spend our days under artificial lights—in offices, schools, or at home. “Without at least 15–30 minutes of sun exposure a few times a week, your body can’t make enough Vitamin D,” she informs.

Darker skin, more sun time: “People with darker skin tones have more melanin, which reduces Vitamin D production from sunlight,” explains Dr Veshnavi. That means they need more time in the sun than someone with lighter skin to get the same benefit.

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

Low vitamin D and aches: If you’re often tired, feel down for no clear reason, or have unexplained aches and pains, your Vitamin D levels might be to blame. It’s easy to miss the signs—but they do add up.

Sunlight, food, or supplements: Sunlight is the best source, but not always enough. “Foods like fish, eggs, and fortified milk help,” says Dr Veshnavi. And if you’re still low, supplements can safely bring your levels back up—just be sure to take them under medical guidance.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.