Vitamin D Deficiency: The Silent Epidemic
- Ajinkya Achalare
- Nov 26
- 3 min read
Vitamin D, often called the ‘sunshine vitamin’, plays a vital role in maintaining strong bones, a robust immune system and overall well-being of human body. Despite abundant sunlight in our country, vitamin D deficiency has become extremely common, affecting children, adults and even athletes. This deficiency often goes unnoticed, as its symptoms can be subtle or mistaken for other conditions. Understanding the causes, effects and prevention of vitamin D deficiency is the key to preserving long-term bone health.
Why is vitamin D important?
Vitamin D is a fat-soluble vitamin essential for calcium and phosphorus absorption from our gut, the two minerals crucial for bone strength and growth. It also influences muscle function, immunity, and mood regulation. There are two main forms of vitamin D: D₂ (ergocalciferol) and D₃ (cholecalciferol). Vitamin D₃ is produced in our skin upon sun exposure and is the more potent and effective form.
Once produced in the skin or taken in diet, vitamin D undergoes conversion in the liver and kidneys to its active form, calcitriol. This active form helps maintain calcium balance, supports muscle contraction and ensures bone mineralization.
What are the causes of vitamin D deficiency?
Several factors can contribute to vitamin D deficiency:
Limited sun exposure: Spending long hours indoors, using sunscreen excessively or wearing covered clothing reduces skin exposure to sunlight, hindering vitamin D synthesis.
Dark skin tone: Higher melanin levels reduce the skin’s ability to produce vitamin D efficiently.
Dietary deficiency: Few foods naturally contain vitamin D. People who avoid fish, eggs, and fortified dairy products may be at risk.
Obesity: Vitamin D is stored in fat tissue, making it less available in the bloodstream.
Aging and other medical conditions: Elderly individuals and those with kidney or liver disorders may have reduced vitamin D metabolism.
What are the effects of vitamin D deficiency on our health?
Vitamin D deficiency often develops silently. Common symptoms include fatigue, muscle weakness, generalised bone pain and frequent infections.
In severe cases, it can lead to:
Osteomalacia (in adults): Softening of bones causing pain and easy fractures.
Rickets (in children): Bone deformities due to poor mineralization.
Osteoporosis: Reduced bone density, increasing fracture risk.
Muscle weakness: Increasing risk of falls in older individuals.
Mood changes: Linked to depression and low energy levels.
Emerging research also links vitamin D deficiency to cardiovascular disease, diabetes, autoimmune conditions and poor immune defence.
How to know your vitamin D levels?
A simple blood test measuring serum 25-hydroxyvitamin D levels can confirm the deficiency. Although it may vary from lab to lab, levels below 20 ng/mL are considered a deficiency, while between 20 to 30 ng/mL indicates insufficiency, normal range being 30 to 100 ng/ml.
You don’t need to be fasting to undergo this blood test.
How to prevent & treat it?
The best approach to maintaining adequate vitamin D levels includes:
Sunlight Exposure: Aim for 15–20 minutes of daily sunlight exposure in the morning between 7 to 9am.
Dietary Sources: Include fatty fish (salmon, mackerel), egg yolks, mushrooms and vitamin D fortified milk or cereals in your diet regularly.
Supplements: Vitamin D supplement medications need to be consumed in case of a deficiency or insufficiency by doctor’s advice. Self-medication should be strictly avoided as the excessive supplement intake can cause hypertoxicity.
To conclude...
Vitamin D deficiency is a widespread yet easily preventable health issue. Regular sunlight exposure, a balanced diet and supplementation when needed can help maintain optimal vitamin D levels, ensuring stronger bones, better immunity and overall wellbeing.
If you are suffering from frequent unexplained bone or joint pain, consult Dr. Ajinkya Achalare at ArthroSports Speciality Orthopaedic Clinic at Dadar, Mumbai for an expert care and advice.
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