Are Vegetarian Indian Women Facing A Vitamin D Pandemic Every Winter?

Vitamin D, like all vitamins, is a nutrient that’s essential for life. Our bodies produce active vitamin D after exposure to sunlight, and we get some vitamin D from food. It’s vital to bone health, muscle movement, nerve connections to the brain, and immune system function.  However, many studies indicate that the majority of Indian women show a lack of vitamin D which goes undiagnosed.

Lack of Sunlight Exposure

The prevalence of conservative attire that envelops most of the body is particularly pronounced among women in Northern India. Even when outdoors modest clothes are frequently worn. This reduces the amount of sunlight that reaches the epidermis, which is critical for the synthesis of vitamin D. The production of vitamin D by the epidermis experiences a substantial decline in winter, even in regions of India that receive ample sunlight.

Dietary Preferences

Speaking to Business Standard, Dr Vaibhav Bagaria, the director of the Department of Orthopaedics at the Sir HN Reliance Foundation Hospital, Mumbai, said, “India's predominant vegetarian culture could indeed contribute to Vitamin D deficiency, as most of the natural dietary sources of Vitamin D are animal-based, such as fish, liver, and egg yolks. Vegetarian diets typically lack these sources, increasing reliance on fortified foods or supplements.” Research indicates that 90% of women do not get an adequate amount of vitamin D due to diet and sunlight exposure.

Lifestyle Differences

Rural women often work long hours indoors due to the gender-based division of labour. Urban middle-class and affluent women also tend to stay and work mostly indoors. This eventually leads to lower exposure to sunlight and vitamin D production. Long work commutes and indoor jobs keep urban Indian ladies off sunlight for hours daily. In industrial cities like Delhi, it is not uncommon for pollution and smog to also block UV rays.

Working night shifts disrupts circadian cycles, too, impacting melatonin, which regulates vitamin D activation. Less leisure time in the sun equals less vitamin D reserves.

Does Vegetarian food have no vitamin D?

The short answer is that vegetarian food does have vitamin D but it may not be enough. Dr Bagaria shared, “For vegetarians, options include fortified cereals, dairy products, and niche foods like mushrooms. However, these might not be sufficient to meet daily Vitamin D requirements, hence supplementation is often recommended.”

Some vegetables that are rich in vitamin D include mushrooms like shitake and maitake, along with carrots. However, vegetables in general have a lower content of vitamin D and may not be enough by themselves.

How much Vitamin Do I need?

An average daily intake of 400 to 800 IU, or 10 to 20 micrograms, is sufficient for more than 97% of people. Other experts suggest that adults’ vitamin D needs are much higher. For example, the Endocrine Society recommends up to 1,500 to 2,000 IU of vitamin D daily for adults. For women, more than 30 ng/ml of Vitamin D is considered adequate.

Medical experts agree that Vitamin D deficiency is a significant health issue for Indian women, supported by dietary patterns and reduced sun exposure in winter. Consult your doctor before implementing any supplements to your diet.