The scale of it
Studies across Indian cities consistently find deficiency rates between 70 and 90 percent, across every age group and income level. It is close to universal.
Why sunshine is not enough
Most urban Indians work indoors during the hours when UVB is strong enough to trigger synthesis. Add air pollution, which filters UVB, higher melanin, which requires longer exposure, and clothing that covers most skin, and the sun stops being a reliable source.
What deficiency feels like
Vague fatigue, low mood, muscle aches, poor sleep, frequent minor illness. It is easy to attribute all of that to being busy.
Diet will not close the gap
Very few foods contain meaningful vitamin D, and almost none of them are staples of a vegetarian Indian diet. Fortified milk helps a little. It is not enough on its own.
Get tested, then decide
A 25-hydroxy vitamin D test costs very little. Supplement based on the result rather than guessing, and retest after three months.
Nothing in this article is medical advice. If you have a diagnosed condition or take prescription medication, speak to your doctor before changing what you take.
