Vitamin D, also called sunshine vitamin, is actually a hormone and it plays a crucial role in numerous physiological processes including and beyond bone health.

Role of Vit D

It regulates calcium absorption, supports immune function, and contributes to muscle strength. Moreover, its deficiency has also been linked to chronic diseases such as

cardiovascular disease, diabetes, auto immune disorders and certain cancers. Adequate

vitamin D levels are associated with improved mood and mental health, while deficiency is linked to conditions like depression and cognitive decline. Overall, maintaining optimal

vitamin D levels is essential for supporting overall health and well-being.

There are two types of vitamin D. Ergocalciferol (Vitamin D2) is found in a few foods like fatty fish, wild mushrooms exposed to sunlight, beef liver and some fortified foods like fruit juices, milk or cereals found in some countries. Cholecalciferol (Vitamin D3) is what is produced by the body when the skin is exposed to sunlight.

Sunlight and Vitamin D

The amount of sunshine exposure needed to produce adequate vitamin D varies based on factors like skin type, geographic location, time of day, and season. Generally, exposing arms, legs, or face to sunlight for about 20 minutes 3,4 times per week during peak sunlight hours (10 am to 3 pm) can help maintain sufficient vitamin D levels. However, it’s essential to balance sun exposure to minimize the risk of skin damage and skin cancer.

Why Is Vitamin D supplementation required

Since most people spend time indoors, Vit D deficiency has become very common. Use of sunscreens, malabsorption syndromes like Crohn’s disease, presence of liver and kidney disorders make it essential for a person to supplement Vit D levels.

It should be noted that higher levels of melanin in people with dark skin reduces the skin’s ability to produce vitamin D from sunlight and hence, people with darker skin tones may require more sun exposure to produce adequate levels.

Testing For Vitamin D

It should be done at least once a year. One should especially get the levels checked if there are symptoms like low energy levels, depression and muscle aches.

Vit D levels

30 to 50 ng/ml (70 – 125 nmol/L) is the normal range. Less than 15 ng/ml (38 nmol/L) is too low, and over 100 ng/ml (250 nmol/L) constitutes hypervitaminosis which is also dangerous.

The appropriate dosage of vitamin D supplements depends on various factors, including age, health status, existing vitamin D levels, and specific health conditions.

Daily Dosage Recommendations 

• Infants (0-12 months): 400-1,000 IU (International Units) per
• Children (1-18 years): 600-1,000 IU per
• Adults (19-70 years): 600-2,000 IU per
• Adults (70+ years): 800-2,000 IU per
• Pregnant and Breastfeeding Women: 600-2,000 IU per day

Levels of Vit D and oral supplementation 

• 0-10 ng/ml: 60,000 IU twice a week for 4 weeks followed by once a week for 6 weeks for levels to reach above 30 ng/ml
• 10-20 ng/ml: 60,000 IU twice a week for 3 weeks followed by once a week for 6 weeks for levels to reach above 30 ng/ml
• 20-26 ng/ml: 60,000 IU once a week for 10 weeks for levels to reach above 30 ng/ml
• 26-30 ng/ml: 60,000 IU once a week for 2 weeks for levels to reach above 30 ng/ml
• Once the levels are around 30 ng/ml: 60,000 IU once every 4-6 weeks lifelong or 2000 IU dail

Some supplements available in India:

Oral sachet: like Calcirol or Calshine sachets. They contain cholecalciferol, 60,000 IU in 1 g sachets in granule form. 1 sachet can be taken orally at an interval of 1–4 weeks as required.

Oral capsules: D-Rise, Uprise D3, D-360, or Sunbless are some names of the capsules that contain 60,000 IU of cholecalciferol. 1 capsule can be taken orally at an interval of 1–4 weeks as required.

Injection: Injection Arachitol 6,00,000 IU intra muscular (IM), every fortnight for two months. Contains cholecalciferol.

Hypervitaminosis

Hypervitaminosis D, or vitamin D toxicity, occurs when there is an excessive amount of vitamin D in the body, typically due to over-supplementation.

Symptoms of Hypervitaminosis D: The symptoms can be vague like nausea, vomiting, poor appetite, constipation, abdominal pain, confusion and weakness. One can also have arrythmias i.e. irregular heartbeat, dehydration, kidney stones and kidney damage.