Vitamin D, also known as the “sunshine vitamin,” plays a vital role in our overall wellbeing. And yet, over 70% of Indians are deficient in it, especially urban youth. The deficiency is so common, it’s often missed entirely — or misdiagnosed as something else.
Why Young Adults Are at Risk
Ironically, young adults living in sun-rich countries like India are still at risk of Vitamin D deficiency. Why?
Indoor lifestyle: Between remote work, college lectures, OTT bingeing, and late-night scrolling, most of us barely get 15 minutes of direct sun.
Sunscreen obsession: While sun protection is essential, constant use of SPF 50 blocks Vitamin D synthesis through the skin.
Poor diet: Few Indian diets naturally contain enough Vitamin D, especially for vegetarians.
Pollution: Urban smog can block UVB rays, especially in metro cities like Delhi, Mumbai, or even Pune.
The Not-So-Obvious Symptoms
Vitamin D deficiency doesn’t usually scream for attention. It creeps in slowly, mimicking everyday stress and burnout. Here’s how it shows up in young adults:
1. Persistent Fatigue
Even after a full night’s sleep, you may wake up tired. Energy crashes in the afternoon? Not just your metabolism — possibly your D levels.
2. Low Mood or Mild Depression
Vitamin D helps regulate serotonin. Low levels are linked to depression, anxiety, and mood swings — particularly in young women.
3. Hair Fall
Noticeable hair thinning or increased hair shedding? Studies link Vitamin D deficiency with alopecia and poor scalp health.
4. Weakened Immunity
If you’re always the one catching every viral bug or cold, your immune system might be weakened due to insufficient D.
5. Muscle Pain and Bone Aches
Vague body pain, backaches, or “bone tiredness” could be more than just bad posture — they may indicate bone demineralisation.
The Long-Term Health Risks
Ignoring Vitamin D deficiency in your 20s may not just cost you energy — it can set the stage for chronic conditions later, including:
Early onset of osteoporosis
Increased risk of autoimmune disorders
Heart disease and diabetes
PCOS aggravation in women
Cognitive decline with age
What You Can Do: Testing, Diet & Sunlight
1. Get tested
Ask your doctor for a simple blood test: 25(OH)D or 25-hydroxyvitamin D. Anything below 20 ng/mL is considered deficient.
2. Soak up the sun
Aim for 15–20 minutes of early morning sunlight, ideally between 7:30–9:00 AM, with your arms and legs exposed — no sunscreen.
3. Vitamin D-rich foods
While food alone can’t meet your needs, every bit helps. Include:
Fortified milk and cereals
Egg yolks
Fatty fish like salmon or tuna
Mushrooms exposed to sunlight
4. Consider supplements
Most Indian doctors recommend a weekly Vitamin D3 sachet (60,000 IU) or daily capsules for 6–8 weeks if your levels are low. Don’t self-medicate — consult a physician.
In a time where self-care is marketed as skincare hauls and green smoothies, we often forget the simplest form of healing — sunlight. Fixing your Vitamin D levels won’t magically solve your life, but it might just bring back your energy, focus, and emotional resilience.
