&w=3840&q=100)
Can sunlight alone meet your Vitamin D requirement? Study explains
New Delhi
Sun exposure alone may not be enough to maintain healthy Vitamin D levels throughout the year, according to recent research. The study highlighted that even with regular sunlight; many people may not reach or sustain the recommended Vitamin D levels, especially those with higher body fat or limited sun exposure.
The study titled 'Vitamin D—is the sun enough for us?', published recently in Nutrition & Metabolism (2025), emphasised the need for Vitamin D supplementation to support long-term health.
How much sunshine needed for vit D?
To achieve sun exposure, most experts recommend spending 5 to 30 minutes in the sun, several times a week, between 10.30 am and 4 pm. However, the study showed that this may not be enough, depending on your skin tone, location, and the time of year.
Can your body store vit D from summer for the whole year?
The study mentioned that the Vitamin D made from summer sun exposure doesn't last all year. While your body stores Vitamin D in fat and muscle, this reserve may deplete faster than you think. Researchers found that even with regular summer sun, your levels can drop significantly by winter.
How skin colour tone, and fat affect Vitamin D absorption
People with darker skin need more sun exposure to make the same amount of Vitamin D as those with lighter skin. The melanin in darker skin acts like a natural sunscreen, slowing Vitamin D production.
Additionally, obesity can trap Vitamin D in body fat, making it less available to your bloodstream. This means people with higher body fat may need larger Vitamin D doses to achieve the same blood levels as someone with a lower body fat percentage.
On the other hand, active muscles can release stored Vitamin D more effectively, which highlights the importance of regular exercise for Vitamin D metabolism.
Can your sunscreen lotion block your Vitamin D?
Many people worry that wearing sunscreen might block Vitamin D production. Studies suggest that while sunscreen can reduce Vitamin D synthesis, about 15 per cent of UV rays still penetrate the skin, allowing some Vitamin D production. Dermatologists still recommend wearing sunscreen to protect against skin cancer and suggest getting Vitamin D from food and supplements instead.
What are the best sources of vit D besides the sun?
Vitamin D can also be found in:
Fatty fish like salmon, tuna, and mackerel
Fortified foods like milk, orange juice, and plant-based alternatives
Egg yolks and mushrooms
Vitamin D supplements
Supplements are often the easiest and safest way to meet your Vitamin D needs, especially during winter.
Should you take Vitamin D2 or D3?
The study found that Vitamin D3 is more effective than Vitamin D2. D3 stays in your body longer and raises blood levels more efficiently. D2, on the other hand, breaks down faster and is less effective in maintaining optimal Vitamin D levels over time.
How can you check your vit D levels?
The best way to measure your Vitamin D status is through a simple blood test measuring serum 25(OH)D levels. Most experts recommend aiming for levels above 30 nanograms per millilitre of 25-hydroxyvitamin D (30 ng/mL) for optimal health.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
13 hours ago
- Time of India
Feeling low, weak or have constant body pain? Vitamin D might be to blame: Try this trio that every expert would agree on
There's something about sunlight that makes everything feel a little better. But behind that warm glow lies a nutrient with great power, Vitamin D3. It's called the 'sunshine vitamin,' but calling it just that sells it short. Tired of too many ads? go ad free now Because in reality, Vitamin D3 behaves more like a hormone than a simple nutrient. It influences the bones, immune system, mood, and even heart health. But here's the twist, D3 can't do its job alone. Without the right support team, even a daily supplement or dose of sunshine might not work as expected. This is the story of Vitamin D3, and the quiet heroes that help it shine. The real role of vitamin D3 Vitamin D3 helps the body absorb calcium, something that's crucial for healthy bones. That much is widely known. But what's less talked about is its role in immune function, brain health, and even mental clarity. It supports the immune system in recognising threats more efficiently and may help reduce the risk of infections. Some early research also hints at its involvement in reducing the risk of autoimmune conditions and mood disorders like depression. So yes, while D3 is vital for bones, it's also quietly guarding other corners of the body. The calcium traffic controller no one talks about There's a surprising fact about calcium: it doesn't always know where to go. And that's where Vitamin K2 steps in. It acts like a GPS, guiding calcium to the bones and teeth, where it strengthens structure, and keeping it away from arteries and soft tissues, where it could cause harmful buildup. A lack of K2 can mean that calcium ends up where it doesn't belong, contributing to stiff arteries and heart-related issues. That's why K2 is often paired with D3 in smart supplementation plans. On its own, D3 increases calcium absorption, but without K2, that calcium may wander. Why is magnesium important? Here's a truth that surprises many: Vitamin D3 can remain 'inactive' in the body if magnesium levels are too low. In simple terms, without magnesium, the body can't activate D3 to do its work. Tired of too many ads? go ad free now And magnesium isn't just an assistant. It also supports over 300 enzyme reactions, influences mood, muscle relaxation, and helps with quality sleep. Low magnesium can lead to fatigue, irritability, and restless nights, signs that are often blamed on stress but could be due to this silent deficiency. Why the D3-K2-Magnesium trio works best together Together, Vitamin D3, K2, and magnesium form a protective triangle: D3 increases calcium absorption. K2 ensures calcium reaches the right places. Magnesium activates D3 and supports many body functions. Relying on D3 alone without checking on the other two can lead to imbalances and possibly missed health benefits. That's why combining all three, either through food or supplementation, makes all the difference. Natural sources that deserve a spot on the plate Good health can often begin at the dining table: For Vitamin D3: fatty fish, egg yolks, and fortified dairy. For Vitamin K2: aged cheese, butter, eggs, and fermented foods. For Magnesium: pumpkin seeds, almonds, spinach, and dark leafy greens. Even with the best diet, sunshine still plays a role. Midday sunlight for 10–20 minutes, a few times a week, helps the skin naturally produce D3. However, darker skin tones, high pollution, sunscreen use, and limited outdoor time can all reduce the body's ability to make enough. When food and sunlight aren't enough? Sometimes, lifestyle, geography, or health conditions make it hard to meet the body's needs naturally. In such cases, supplements that combine D3 and K2, along with separate magnesium support, might offer a practical solution. But quality matters. Not all supplements are made equal, and blindly taking high doses isn't always safe. Blood levels, lifestyle, and existing health conditions must all be considered. That's where guidance from a healthcare provider becomes invaluable. [Disclaimer: This article is for informational purposes only and should not be taken as medical advice. Always consult a qualified healthcare provider before making changes to diet, lifestyle, or supplements-especially when dealing with nutrient deficiencies or chronic health concerns.]
Indian Express
a day ago
- Indian Express
Is your Vitamin, magnesium supplement really the magic pill you think it is? Experts reveal truths behind India's new health obsession
The Arora family in a plush condominium of Noida believes an apple is simply not enough to keep the doctor away. Ever since COVID-19 instilled the idea of immunity, they have built their safety dome to disperse every bug coming their way, with a wellness store in the premises addressing all their fears and concerns. Naveen Arora, 52, has been on shilajit supplement for reverse-ageing and energy. His mother Ashalata, 75, still swears by ashwagandha capsules post her Covid near-death scare, hoping her lungs can breathe better. Wife Prerna Sharma has been on Vitamin D supplements for bones and magnesium oil massage for insomnia. Teen daughter Aradhana takes biotin gummies for her thinning hair and collagen powder for shapely nails. And they all pop multivitamins. The catch? None of them has ever consulted a doctor on whether they need these health boosters at all, relying instead on pharmacists, peer groups and social media-driven advisories. None of the benefits these supplements claim is supported by clinical trials. Most aren't even regulated. Worse, the Aroras still fall sick every season as before. Last week, Naveen was shocked to discover elevated liver enzymes despite not drinking alcohol or having fatty liver. 'That was the side effect of shilajit,' he says. Prerna ended up with more muscle cramps than ever. 'I kept taking the daily Vitamin D pills, thinking my pain was symptomatic of a deficiency. I didn't get tested or know I was supposed to stop in between,' she says. 'It's not that you won't need vitamins ever. But you need to get tested first and go to a doctor who is best placed to guide you on their usage,' says Dr Rommel Tickoo, Director, Internal Medicine, Max Healthcare, Delhi. Preventive healthcare is being misinterpreted by Indians across age groups. It is seen as a magic pill that can eliminate the need for doctors and gives them agency over their bodies. That's the promise that beckons everyone as they walk into a pharmacy that has aisles glistening with Omega 3 globule jars, collagen creams and capsules, fat-burner and protein powders, the sugar-lowering lauki and jamun juice, magnesium gummies and vitamins, the many colours and letters of which you didn't know. Like you have uncorked the boring B complex syrup bottle to release hidden powers. In attractive packages and with reassuring claims, health supplements are redrawing the contours of new age consumerism, preying on your fear and anxiety of disease and fluffing up an illusion of security. On the pretext of developing health awareness, the supplement industry is building a culture of dependence instead of encouraging you to make actual changes in your lifestyle and diet. It bleeds you insidiously while letting you think that you are saving up on the doctor's fee and medical bills. That's tempting. And that's why the global supplement industry is projected to be a $200 billion juggernaut by 2025. The Indian health supplements market is projected to reach $16.42 billion by 2032, according to Market Research Future. The dietary supplement market is projected to reach $10,198.57 million by 2026, according to estimates by the Food Processing Industry in India. 'The push for promoting and marketing supplements comes from the industry which seeks a shortcut from science to commerce, ignoring the fact that individual nutrients packed in a pill or pouch cannot replicate the goodness of multiple nutrients present in a food item. These balance, modify and modulate each other's actions. We need agriculture and food policies which provide wholesome foods rather than a hardsell of illusory quick fixes,' says public health expert and cardiologist Dr K Srinath Reddy, professor at the Public Health Foundation of India (PHFI). Dr Reddy finds that dietary supplements, being marketed as nutraceuticals, are irrational or unnecessary with some being even harmful to health. 'A diverse, balanced diet will provide most of the nutrients we need while a healthy gut microbiome, which is nurtured by dietary fibre, manufactures some essential vitamins. A beneficial interaction between phytonutrients, present in natural fruit and vegetables, is usually absent in supplements,' he says. He even cites clinical trials of antioxidant supplements which showed no benefit for heart disease prevention (Vitamin E, Vitamin C) or even harm (beta carotene) while cohort studies with natural foods showed benefits. 'Protein supplements overload the kidneys if injudiciously consumed by body builders,' he says. Dr Tickoo has seen too many cases of supplement overdose. He recounts how a 25-year-old patient was admitted with kidney failure after a Vitamin D overdose. 'Calcium levels spiked dangerously in his blood, which constricted the blood vessels of the kidneys. Excess calcium led to irregular heartbeats or arrhythmia. He needed dialysis, steroids and days at the ICU.' Another case involved a 68-year-old woman self-dosing on Vitamin D for joint pain, unaware she needed a blood test to assess levels. 'Sunlight suffices for most. Supplementation is advised only under certain health conditions or for the elderly with malabsorption issues, that too for a certain period. A serum level of more than 100 ng/ml (nanograms per millilitre) is toxic. A daily vitamin D intake of more than 100 micrograms (4,000 IU) is dangerous,' says Dr Tickoo. Fertility specialist Dr Mannan Gupta of Elantis Healthcare, Delhi, recently had a 34-year-old man, who had self-medicated himself with shilajit as he had been trying to conceive with his partner for over two years. 'For nearly a year, he consumed unregulated doses. Not only did that fail to resolve his underlying condition, it affected his liver. What he needed was a minor surgery, lifestyle changes, hormonal support and antioxidants. Over the next six months, his semen parameters showed significant improvement. Within a year of guided treatment, the couple conceived naturally,' he says. Protein supplements continue to be misused the most. Dr Deepak Kumar Chithralli, nephrologist at Manipal Hospital, Bengaluru, hospitalised a 30-year-old man who had consumed 250 grams of protein daily to build muscle on the advice of his trainer. 'A healthy adult needs only 55-60 grams unless they are athletes. He had body ache, so he took OTC painkillers. This cocktail caused kidney damage. He required dialysis and IV hydration.' He sees many gym enthusiasts, who take steroids on the advice of their trainers and end up in the emergency. 'Get this: you can get your required protein in two portions of either animal and plant proteins. That portion has to be a palmful or a quarter of your plate,' he says. Turmeric capsules — concentrated with 95 per cent curcumin compared to three per cent in natural turmeric — have also triggered liver problems. If stores in Delhi are a microcosm of popular choice, then the top-selling supplements are immunity boosters, vitamins, protein powders, creatine (for muscle building), ashwagandha, shilajit and biotin. But magnesium is the new king as supplements fly off the shelves rapidly. 'Yet magnesium is not needed at all because you can get it from a balanced diet. Only those with diabetes, Irritable Bowel Disease (IBS), heart arrhythmia, osteoarthritis, absorption issues and the elderly may need it. When taken in very large amounts (greater than 350 mg daily), magnesium is unsafe, triggering irregular heartbeats, low blood pressure, confusion and slowed breathing. Most important, extra magnesium interferes with the absorption of certain drugs like antibiotics and those recommended for diabetes,' warns Dr Tickoo. People often end up having a cocktail of supplements without realising that they could be working at cross purposes with each other. 'Calcium blocks the absorption of iron, zinc blocks copper. So taking high doses of one nutrient can actually cause a deficiency in another if you don't ask a doctor,' says Dr Tickoo. Such is the hype around magnesium for sleep that most people, as Dr Rakesh Gupta, internal medicine specialist at Indraprastha Apollo Hospitals, Delhi, found out, take the wrong compound. 'Magnesium oxide is one of the most commonly available forms. Unfortunately, it's poorly absorbed and acts like a laxative. So people land up in the OPD with diarrhoea,' he says. He even lists the compounds and their uses. Magnesium glycinate relaxes the nervous system and improves sleep quality. Magnesium threonate eases brain fog, magnesium malate is for chronic fatigue, citrate supports digestion and helps with constipation. Meanwhile, magnesium taurate supports normal blood pressure. 'Many people make the mistake of focusing only on magnesium, forgetting that certain nutrients help it work better. You need Vitamin B6 and Vitamin D3 for better absorption. Taking zinc or calcium supplements along with magnesium at the same time can interfere with its absorption. It's best to stagger them by a few hours,' adds Dr Gupta. Dr Tickoo crosses out biotin and detox teas altogether as he does vitamin C and multi-vitamin infusions. 'IV drips are the worst aberration of supplement use as high levels damage organs, trigger infections and blood clots at the injection site,' he warns. Extra vitamin C and E, particularly through supplementation, can lead to gastrointestinal issues like diarrhoea and nausea. While both are antioxidants, taking very high doses do not offer additional benefits and could interfere with the body's natural antioxidants. Chennai-based Krishna Ganpathy, 38, says she relied on peer chatter to try out magnesium. 'Everyone around me swore by it, especially in office and walking groups. I even checked advice online, including AI tools. But my doctor later clarified most studies were small, unverified and inconclusive,' she says. Dr Tickoo blames misinformation on social media and gym culture. 'Online testimonials may have been the result of paid partnerships. Inexperienced trainers recommend muscle-building creatine without blood work or fitness tests. It leads to bloating,' he says. The surge in supplement use is directly linked to a post-COVID health consciousness and rising lifestyle diseases like diabetes, high cholesterol, fatty liver and cancer. 'Supplements feel like a quick fix, a shield. Online platforms make them easily accessible and you get them delivered at your doorstep. That ease matters, ' says Dr Sanjeev Sharma, clinical pharmacologist and medical advisor at Apollo Research and Innovations. The elderly fuel the demand for bone, heart and cognitive health products. 'The emphasis on plant-based diets is driving demand for plant-derived proteins, vitamins, minerals and herbal products,' he explains. That's why even organised players like Apollo, Sun Pharma, Zydus and Dr Reddy's now command 30–40 per cent of the nutraceutical market, with smaller brands and international entrants following suit. Major brands claim scientific backing for their products. But regulation is thin. In India, dietary supplements fall under the Food Safety and Standards Authority of India (FSSAI), with guidance from the Indian Council of Medical Research (ICMR). 'There are recommended permissible limits of ingredients to be used. The manufacturing units must have a GMP (Good Manufacturing Practices) certificate and adhere to licensing and labelling norms. The FSSAI even monitors standards and ad campaigns of the products, ensuring they do not make dramatic claims like a cure. Even the smallest of claims should be backed by big data sets. You can't say we saw results in five or 10 per cent of subjects,' says Dr Sharma. Yet, reports of contamination with heavy metals and poor ingredient control — especially in herbal products — persist. That's why Dr Sharma suggests a risk categorisation for supplements at the policy level. 'High-risk items should be prescription-only. This will curb misuse,' he says. India may be mimicking the supplement boom in the West but that happened because of expensive healthcare and limited accessibility to doctors at the primary level. 'In India, doctors are more available, even at the primary care level. That's why we must base choices on medical advice,' reasons Dr Sharma. Supplements can never lessen the disease burden. Clinical researchers are working around the world on thousands of molecules and compounds that can have therapeutic uses. Only a few make it to clinical trials and fewer to an acceptable, viable medicine. Supplements are even lower on the pecking order. 'Is it worth waiting for such a miracle?', asks Dr Tickoo.
Hindustan Times
3 days ago
- Hindustan Times
Dry fish is a great source of protein: Dietitian shares 5 key nutrients it has and why it's good for health
Dry fish is a polarising food. While some can't stand the strong smell, others consider it a staple. But beyond the aroma, is it actually healthy? On July 23, Dr Soumya Swaminathan, on her X profile, shared a picture of dry fishes and wrote, 'Dry fish is a great source of protein. Can be a good supplement for Anganwadi and mid day meals especially in coastal fish-eating communities.' This brings our attention to the nutritional value of dry fish and how it can help the body. Also read | Want to add more omega-3s to your diet? This fish is nature's best kept secret Know the nutritional benefits of having dry fish.(Unsplash) In an interview with HT Lifestyle, Shikha Singh, clinical dietitian, Fortis Memorial Research Institute, Gurugram said, 'Dry fish is a highly concentrated source of essential nutrients and can play a powerful role in improving nutritional outcomes, especially in coastal, fish-eating populations. Its long shelf-life, high protein density, and micronutrient richness make it ideal for use in community feeding programs such as Anganwadi centers and mid-day meal schemes.' Here are 5 key nutrients present in dry fish: 1. High-quality protein Content: 60–80 g per 100 g (varies by fish type). Role: Supports child growth, muscle repair, immune function, and development in undernourished populations. Impact: Regular inclusion can help reduce protein-energy malnutrition in children. Also read | Protein and the Indian plate: Nutritionist explains why balanced intake matters for health and immunity 2. Calcium Content: Up to 2000 mg/100 g (especially in small fish consumed whole with bones like anchovies or sardines). Role: Essential for bone and teeth development, preventing rickets and osteoporosis. Impact: A natural, lactose-free calcium source for communities with low dairy access. 3. Omega-3 fatty acids (EPA and DHA) Content: Rich in marine species even after drying. Role: Supports brain development in children, cognitive function, heart health, and reduces inflammation. Impact: Critical for neurodevelopment during the first 1000 days of life. 4. Iron Content: Up to 4–6 mg/100 g. Role: Prevents iron-deficiency anemia, supports oxygen transport and cognitive development. Impact: Important for adolescent girls, pregnant women, and young children in low-resource settings. 5. Vitamin D Content: Naturally present in oily dry fish (e.g., mackerel, sardine). Role: Aids calcium absorption, boosts immunity, and prevents rickets. Impact: Especially vital in populations with limited sun exposure or poor dietary diversity. Also read | Fish is the healthiest food you can include in your diet. Here's why Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
