Even though India is sunny, many people still have low vitamin D levels. The problem is worse in winter. While sunlight feels warm, it doesn’t always give your body enough of this essential nutrient. Doctors explain why winter sun alone is not enough and how to maintain healthy vitamin D safely.
Vitamin D is made when UVB rays from the sun hit your skin. Dr Pranav Ghody, an endocrinologist at Wockhardt Hospitals, Mumbai, says that the angle, time, and intensity of sunlight determine how much vitamin D your body can produce. In winter, the sun sits lower in the sky, so fewer UVB rays reach the ground. Pollution and clothing that covers most of the skin make it even harder to get vitamin D.
Most urban Indians are indoors during peak UVB hours, usually 10 am to 2 pm. This limits the body’s natural production of vitamin D. Skin tone also matters—people with medium to dark skin need more sun exposure to make the same amount of vitamin D as lighter-skinned individuals. In winter, this becomes especially challenging for city dwellers, people working indoors, and those living in polluted areas.
Sunlight alone can sometimes help mild deficiencies, but it is often not enough in winter. Foods like fortified milk, eggs, mushrooms, and fish can help, but they cover only a small portion of your daily needs. For those with ongoing deficiency, doctors may recommend medically supervised supplements. Self-prescribing vitamin D is risky because too much can harm your health.
To maintain good vitamin D levels in winter, Dr Ghody suggests brief sun exposure during the day, including vitamin D-rich foods in your diet, and consulting a doctor for supplements if needed. Watch for signs like fatigue, weak bones, muscle pain, or low immunity, which may indicate low vitamin D.
In short, winter sun feels pleasant but isn’t strong enough to meet your body’s vitamin D needs. A balanced approach of smart sun exposure, a supportive diet, and supplements when necessary is the safest way to stay healthy during colder months.
