Gastroenterologist shares 5 things you must know about vitamin D: ‘Last point is the most important one’

*It is not just a vitamin. It actually works more like a hormone in your body, controlling over 200 genes.
*Food sources are rare. You need to eat piles of salmon, tuna, eggs or mushrooms just to match the vitamin D your skin makes in 15 minutes of the sun.
*Deficiency is usually silent. You can be low in vitamin D for years without any obvious symptoms. It often presents as fatigue, low mood, or frequent infections.
*Too much vitamin D can backfire. High-dose supplements can cause kidney problems. The sweet spot – 600 to 800 IU on a daily basis for most adults. But always check with your doctor first.
*The best source is natural. Just 10-30 minutes of midday sun with arms and legs exposed can generate 1000-2000 IU.

Are all these pointers true?

Agreeing, Dr Amit Saraf, director of internal medicine at Jupiter Hospital in Thane, said vitamin D has quietly become one of the most common nutrient deficiencies in urban India. “What most people don’t realise is that it’s not just a vitamin, it behaves like a hormone, controlling over 200 genes in your body. From your bones and muscles to your immunity and mood, vitamin D plays a crucial role in keeping your system balanced,” said Dr Saraf.

Are you often feeling low on energy? (Photo: Freepik)

Is it incorrect to assume that food can give us enough vitamin D?

Yes, said Dr Saraf, food sources are limited. “You’d have to eat large amounts of fatty fish like salmon or tuna, egg yolks, or mushrooms to match what just 15 minutes of sun exposure can do. While fortified foods help, sunlight remains the most efficient and natural way to maintain healthy vitamin D levels,” said Dr Saraf.

What makes deficiency so tricky to catch?

One can be low on vitamin D for years without any clear symptoms. “Often, it shows up as vague fatigue, low mood, muscle pain, or frequent infections, things we tend to dismiss as stress or ageing. A simple blood test is the only way to know for sure,” said Dr Saraf.

Can too much vitamin D cause problems?

Dr Saraf concurred and noted that, for most adults, 600–800 IU per day is considered safe, but the exact dose should always be prescribed after checking your blood levels.

What should people note for healthy Vitamin D levels?

*Get 10–30 minutes of midday sun, with arms and legs exposed, a few times a week.
*Include vitamin D-rich foods and calcium sources in your meals.
*Avoid self-supplementation. Get tested before starting tablets or injections.
*If you work indoors or use heavy sun protection, discuss regular screening with your doctor.

“Vitamin D is small but mighty. Treat it like a hormone your body depends on, not just another supplement on your shelf,” said Dr Saraf.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.