Vitamin D Deficiency in Urban Indians: Effects on Mood, Bones, and Immunity

Vitamin

D is often called the “sunshine vitamin”, and considering how much sunlight India gets, you’d think most of us have plenty. What is surprising is that a great number of people residing in large urban cities such as Delhi, Mumbai, Bengaluru, and Chennai are found to be deficient in Vitamin D. Various factors, including the hectic life spent indoors, pollution, the use of sunscreen, and the scarcity of getting exposed to the sun, contribute to this condition. Though it might not be alarming at the initial stage, such a deficiency can influence your mood, your physical functioning, and even the frequency of your getting ill. Here's why Vitamin D is essential and the effects of its deficiency, and what you can do about it.

Why We Need Vitamin D

Vitamin D is a must for the body to absorb calcium, to keep the bones strong, to energize the immune system, and is involved in the regulation of the mood as well. When the level is low, the body will initially show small signs, and if the deficiency continues, bigger signs will appear.

Impact on Mood

Feeling low or unusually tired for no clear reason? Low Vitamin D may contribute. Many people report feeling more sluggish or down when their levels dip. It doesn’t mean Vitamin D is the only cause of mood changes, but it can be a hidden factor — especially if you spend most of your day indoors.

Bone and Muscle Health

Weakness in the legs, muscle aches, and frequent cramps can sometimes be linked to Vitamin D deficiency. Since it’s essential for calcium absorption, not having enough over time can lead to weaker bones and a higher risk of fractures later in life. Vitamin D deficiency also halts children's bone development.

Immunity and Frequent Illness

One of the reasons for your frequent colds and feeling of being run-down without any apparent cause could be a lack of vitamin D. The main role of this vitamin in the body is to enhance the immune system since it stops infections from attacking the body. Therefore, having a sufficient level of this vitamin is not only beneficial to the bones but also to the body's antimicrobial defense.

Why Urban Lifestyles Make It Worse

Those living in cities have to deal with pollution that blocks UV rays, city jobs that require hours of staying indoors, and gyms that have replaced outdoor exercise. Moreover, we generally refrain from exposing ourselves to the sun during the middle of the day due to the heat or tanning issues. All of this means even small doses of natural sunlight are becoming rare in daily life.

Simple Ways to Improve Vitamin D Levels

A few lifestyle changes can help improve the vitamin D levels in your body. Try getting short periods of morning sunlight when possible, include foods like eggs, fortified milk, mushrooms, and fatty fish in your diet, and speak to a doctor if you think your levels are low — sometimes supplements are recommended, but it’s best to check before starting anything new.