Vitamin D, also known as the 'sunshine vitamin,' is an essential nutrient that plays multiple roles in maintaining good health. Different from other vitamins that we get essentially from food, Vitamin D can be produced in our bodies in response to sunlight. Dr Ashis Acharya, Senior Consultant Orthopaedics and Sports Medicine Unit, Sir Gangaram Hospital New-Delhi explained how our body gets the required amount of Vitamin D from sunlight.


He said, "Sunlight exposure starts a process in our skin that turns a precursor molecule into vitamin D. The liver and kidneys subsequently process this synthesised vitamin D to create an active form that the body can utilise."


In India, Vitamin D deficiency is prevalent among the vast majority of citizens. A sedentary lifestyle, night shifts, dietary insufficiency and hectic schedules may be the cause of inadequate sun exposure. We frequently underestimate or misread the importance of sunlight, oblivious to the valuable health benefits they provide, primarily in the form of Vitamin D.


Diseases We Can Suffer From Due To Vitamin D Deficiency:


Vitamin D is necessary for many bodily functions as it controls the body's calcium and phosphorus levels, which are essential for strong bones and teeth. A sufficient vitamin D level has also been linked to a lower risk of a number of chronic illnesses, including autoimmune disorders, heart disease, and certain types of cancer. In addittion, Vitamin D improves muscle health, immune system function, and mood regulation.


Dr Ashis Acharya talked about the bone disorders that can result from a deficiency in Vitamin D. 


"Vitamin D deficiency has a direct link to childhood rickets and adult osteomalacia. These disorders weaken the bones, resulting in deformities, fractures, and decreased bone density," he said.


Apart from bone health, Vitamin D is also critical for eye health. From reducing the risk of macular degeneration, cataracts, and glaucoma, to helping the eyes heal and fight infection, it is vital for optimal eye health and strong vision. 


Dr Debdulal Chakraborty, who is a consultant at Disha Eye Hospitals mentioned how Vitamin D deficiency can have several negative impacts on eye health:



  • Dry Eye Syndrome: Vitamin D deficiency has been linked to an increased risk of dry eye syndrome, a condition where the eyes do not produce enough tears or the right quality of tears to keep the eyes lubricated.

  • Macular Degeneration: Some studies suggest that low levels of vitamin D may be associated with an increased risk of age-related macular degeneration (AMD), a leading cause of vision loss in older adults. AMD affects the macula, the central part of the retina responsible for sharp, central vision.

  • Reduced Immune Function: Vitamin D plays a role in modulating the immune system, and its deficiency may compromise the immune response in the eye, making it more susceptible to infections and inflammation.

  • Increased Risk of Glaucoma: There's emerging evidence suggesting that vitamin D deficiency may be associated with an increased risk of developing glaucoma, a group of eye conditions that can lead to optic nerve damage and vision loss.

  • Diabetic Retinopathy: Vitamin D deficiency has been linked to an increased risk of diabetic retinopathy, a complication of diabetes that damages blood vessels in the retina, leading to vision impairment or blindness.

  • Inflammation and Oxidative Stress: Vitamin D deficiency may contribute to increased inflammation and oxidative stress in the eye, which can damage ocular tissues and contribute to various eye disorders.


Maintaining adequate levels of vitamin D through sun exposure, diet, and supplementation if necessary, along with regular eye exams, can help support eye health and reduce the risk of these conditions.


Sources Rich In Vitamin D:


Dr Balakrishna GK, who is the HOD and Sr Consultant Internal Medicine, at Gleneagles Hospitals Bengaluru said that Vitamin D-rich foods include salmon, tuna, egg yolks, and fortified products like milk and cereals.


"Sunlight is an excellent source of Vitamin D, but it is critical to practise sun safety in order to reap the benefits while avoiding UV radiation damage," he added.


Here are some tips for safely obtaining vitamin D through sunlight listed by Dr Balakrishna GK.



  • Optimise timing: Make the most of your timing by going outside in the early morning or late afternoon, when the sun is not at its hottest.

  • Skin exposure: To increase the combination of Vitamin D, large areas of skin should be exposed to sunlight, such as the arms, legs, and back.

  • Moderation is the key: Try to get 10-30 minutes of sun exposure several times a week. Limit your exposure to the sun, especially if you are not wearing sunscreen.

  • Consider supplements: If you are unable to get enough sun exposure due to your location, lifestyle, or skin sensitivity, you should consider taking Vitamin D supplements under the supervision of an orthopaedic specialist to maintain optimal levels.


[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]