In today’s fast-paced world, it is not uncommon for professionals with demanding jobs to find themselves spending long hours indoors, often reserving weekends simply to rest and recover. But what happens when that rest no longer feels restorative?

If you have been feeling persistently fatigued even after a full night's sleep, notice aching joints after periods of inactivity, struggle with heavy legs while climbing stairs, and experience mood swings or dwindling motivation at work, the root cause may go beyond just stress or exhaustion.

In many cases, routine health checks reveal a more specific culprit: vitamin D deficiency—a surprisingly widespread issue. Recent data shows that one in five men and two in five women are affected by low levels of this vital nutrient.

Dr Nirmal Dhumane, Consultant–Orthopaedics and Joint Replacement Surgeon at Jupiter Hospital, explains, “Most patients with vitamin D deficiency are asymptomatic. If you are tired most of the time, your bones hurt, you have muscle weakness, or you are experiencing mood changes, it is possible that something is wrong with your body. Vitamin D deficiency is silently weakening our structures, and we need to take timely cognisance and act accordingly.”

He further says that symptoms such as pale skin, difficulty sleeping, bone discomfort or achiness, depression, hair loss, loss of appetite, and increased susceptibility to illness may also signal a deficiency. “If these symptoms sound familiar, you should see a doctor. They may perform a blood test to determine if your vitamin D levels are within the usual range,” he advises.

To confirm a deficiency, doctors rely on both clinical evaluation and laboratory testing. Dr Sunita Kapoor, Director and Laboratory Head at City X-Ray and Scan Clinic Pvt. Ltd, says, “The basic approach for diagnosing vitamin D deficiency is to measure the serum concentration of 25-hydroxyvitamin D [25(OH)D], which is the most reliable indicator of vitamin D status in the body.”

She adds that the test results are typically interpreted as follows:

Deficient: Serum 25(OH)D levels < 20 ng/mL (< 50 nmol/L)

Insufficient: Levels between 20 and 30 ng/mL (50 and 75 nmol/L)

Sufficient: Levels above 30 ng/mL (> 75 nmol/L)

“Depending on the patient’s symptoms and health status, additional tests such as serum calcium, phosphate, parathyroid hormone (PTH), and alkaline phosphatase levels may be recommended to assess the broader impact on calcium and phosphate metabolism,” she explains.

Addressing vitamin D deficiency involves a combination of lifestyle changes, diet, and, in some cases, supplements. According to Dr Komal Malik, Head Dietician at Asian Hospital, “Vitamin D is also known as the ‘Sunshine Vitamin’ because the body produces it from cholesterol when the skin is exposed to sunlight. However, it is important to practise sun safety—use sunscreen and be mindful of the times when it is safe to be outdoors.”

She recommends incorporating the following vitamin D-rich foods into your diet:

Get Latest News Live on Times Now along with Breaking News and Top Headlines from Health and around the world.