What is vitamin D?

Vitamin D in your reports

The test measures 25-hydroxyvitamin D, often shown as 25(OH)D in ng/mL. Results are grouped as:

• deficient
• insufficient
• sufficient
• too high

Each lab sets its own cut-offs, so check the range printed on your report.

Why vitamin D matters

Low vitamin D can weaken bones over time, and it also matters for your muscles, nerves and immune system.

Even in a sunny country, you can run low if you:

• spend most of the day indoors
• stay covered

Older skin makes less of it. Around and after menopause, when bone loss speeds up, keeping vitamin D in a healthy range matters even more for preventing osteoporosis.

Getting enough vitamin D

Spending some time outdoors with bare arms or face in daylight helps your skin make vitamin D, though how much you need depends on your skin, season and location.

Few foods are rich in it:

• egg yolks and fatty fish are among the best
• some milk and cereals are fortified

Pair it with calcium foods like milk, dahi, paneer and ragi, and do weight-bearing activity like walking. If your level is low, your doctor will advise on supplements.