Are you surprised to know that even in sun-kissed India, many people still lack adequate vitamin D?

The Truth About Vitamin D: Why Sunshine Isn’t Always Enough

When we think of sunshine, we picture warmth on our skin, bright mornings, and a sense of energy. What gets overlooked is the role that it plays in our body’s natural production of vitamin D. Even in a country like India, where sunshine is abundant, vitamin D deficiency is common. That might sound surprising, but research shows that simply living in a sunny climate isn’t enough.

A fascinating study from southern India helps explain why vitamin D deficiency is so widespread, and what we can do to improve our levels. Let’s break it down together in simple terms.

Why Vitamin D Matters

• Bone health: It helps the body absorb calcium and phosphorus, the building blocks of strong bones.
• Immunity: It supports your immune system, making it easier to fight off infections.
• Muscle strength: Adequate vitamin D can reduce the risk of falls and fractures by keeping muscles strong.
• Mood and energy: Some studies suggest a link between vitamin D deficiency and low mood or fatigue.

For women managing busy routines, motherhood, or fitness journeys, getting enough vitamin D can make a noticeable difference in energy, recovery, and overall wellbeing.

What the Study Looked At

The research was conducted in Tirupati, South India, where scientists wanted to measure how much vitamin D the body could potentially make from sunlight at different times of day and in different seasons.

Instead of testing directly on people, they used small vials containing a substance similar to what exists in human skin. These vials were placed outside between 8 a.m. and 4 p.m., and researchers measured how much “previtamin D” was formed. Previtamin D is the first step your skin makes before it turns into active vitamin D.

Key Findings You Should Know

• Morning hours (before 10 a.m.): Even if the sun feels bright, the UVB rays aren’t strong enough, so vitamin D production is very low.
• Midday (11 a.m.–2 p.m.): This is the golden window for your body to make vitamin D. The conversion rate was highest across all seasons.
• Afternoon (after 3 p.m.): UVB levels fall again, so production slows down.

The study also showed that seasonal changes, cloudy skies, and air pollution all affect how much vitamin D your body can produce. Even in summer, if the air is smoggy or overcast, your vitamin D output can drop significantly.

Other Ways to Support Vitamin D Levels

A Fitness Perspective

For women on a fitness journey, vitamin D deserves attention for reasons beyond bone strength. It helps muscles contract effectively, supports recovery after exercise, and reduces the risk of fatigue. A deficiency can make workouts feel harder and slow down progress.

Imagine pushing through a workout plan but constantly feeling low energy or experiencing muscle weakness. Often, the issue isn’t lack of willpower—it could be something as simple as low vitamin D.