Despite abundant sunshine in India, Vitamin D deficiency is surprisingly common. Known as the sunshine vitamin, it’s essential not just for bones but also for immunity, mood, heart health, and muscle function.

But how do you make sure you’re getting enough?

Sunlight is the most natural source. Exposing your arms, legs, or face to sunlight (preferably between 10 a.m. and 3 p.m.) for 15–30 minutes, a few times a week, helps your skin naturally produce Vitamin D3. However, darker skin tones, aging, sunscreen use, and indoor lifestyles can reduce production.

Food sources are limited. Fatty fish, egg yolks, liver, and UV-exposed mushrooms contain some Vitamin D. Fortified foods like cereals and plant-based milk can help, but alone, they often fall short.

Supplements-particularly D3-are a safe and effective backup when diet and sunlight don’t meet your needs.

Doctors suggest a balanced approach: sensible sun exposure, Vitamin D-rich foods, and supplements if needed. There's no one-size-fits-all solution-what matters is finding what works best for your body and lifestyle.