Sunlight vs supplements: How to get enough Vitamin D and which is really better for your health; Harvard-trained gastroenterologist reveals

Vitamin D, popularly known as the “sunshine vitamin,” is one of the most vital nutrients for maintaining overall health. While it is commonly linked to strong bones and calcium absorption, its role goes far beyond skeletal health. This nutrient influences immunity, energy levels, mood regulation, and even the activity of hundreds of genes in the body. Despite its significance, vitamin D deficiency is surprisingly common and often goes unnoticed for years, as early symptoms can be subtle, including fatigue, low mood, or frequent infections. Dr. Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford, recently highlighted five important facts about vitamin D in an Instagram video, stressing that natural sunlight can often provide sufficient levels without relying heavily on supplements.


Vitamin D: What it does and how to get enough; Harvard doctor reveals

• Vitamin D is more than just a vitamin

Many people think of vitamins as simple nutrients we get from food. However, vitamin D behaves more like a hormone in the body. Dr. Sethi explains that it controls the activity of over 200 genes, influencing multiple bodily processes. From regulating immune responses to maintaining healthy muscles and even impacting mood, vitamin D plays a role far beyond bone health. This is why maintaining adequate levels is essential for overall physical and mental well-being.
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• Food sources alone are often insufficient

While some foods contain vitamin D, they usually provide only small amounts. Fatty fish like salmon and tuna, eggs, and certain mushrooms are natural sources. However, even consuming large quantities of these foods may not be enough to meet the body’s needs. Dr. Sethi highlights that just 15 minutes of sun exposure can generate more vitamin D than what most people could get from a full day of eating these foods. This underscores why sunlight is the most reliable and effective natural source of vitamin D.

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• Deficiency can be silent for years

One of the biggest challenges with vitamin D is that deficiency often goes unnoticed. Unlike some nutrients where deficiency symptoms appear quickly, low vitamin D levels can be subtle and easy to miss. Dr. Sethi points out that fatigue, low mood, frequent infections, or general weakness can all be early signs of deficiency. Many people may experience these symptoms for years without connecting them to vitamin D, which is why awareness and regular testing are important, especially for those at higher risk.

• Too much supplementation can be harmful

Supplements are a common way to address vitamin D deficiency, but excessive intake can be dangerous. Dr. Sethi warns that high-dose vitamin D supplements can lead to kidney damage and calcium imbalances, which can cause long-term health issues. For most adults, 600–800 IU per day is sufficient, but supplementation should always be done under medical supervision. Blindly taking large doses of vitamin D pills can do more harm than good, making careful monitoring essential.

• Sunlight is the safest and most effective source

Despite the popularity of supplements, Dr. Sethi emphasizes that sunlight is the best way to naturally boost vitamin D levels. Spending 10–30 minutes in the midday sun with arms and legs exposed can generate 1,000–2,000 IU of vitamin D in the body. Sunlight allows the body to self-regulate vitamin D production, reducing the risk of overdose that can occur with supplements. Factors like skin type, time of day, and geographic location influence production, but moderate sun exposure remains the most efficient and natural solution.



Practical tips to boost Vitamin D naturally


To maintain optimal vitamin D levels:

• Spend short periods in the sun daily, preferably midday, with exposed arms and legs.
• Include natural vitamin D-rich foods in your diet, like fatty fish, eggs, and mushrooms.
• Avoid excessive reliance on supplements unless prescribed by a doctor.
• Get regular blood tests if you have symptoms like fatigue or frequent infections.
• Pay attention to lifestyle factors like indoor work or limited sunlight, which can increase deficiency risk.

Vitamin D is not just another nutrient—it is a hormone-like substance that influences multiple aspects of health, from immunity to mood and energy. According to Dr. Sethi, the best way to maintain healthy levels is through sensible sun exposure combined with a balanced diet. Supplements are only necessary when recommended by a doctor. By following these five insights, anyone can naturally support their vitamin D levels, improving long-term health and well-being.



Disclaimer: The information provided in this article is for general educational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before making changes to your diet, supplement routine, or lifestyle, especially if you have existing health conditions or concerns about vitamin D deficiency.




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