Let’s Talk About My Favorite Vitamin – Vitamin D

By Dr. Shopana Ganpath

As an Internal Medicine physician, I often get questions about vitamins and supplements. While each plays an important role in our health, Vitamin D is one of my personal favorites and one of the most underestimated.

This powerhouse nutrient is essential not only for bone strength but also for a healthy immune system, balanced mood, and even muscle performance. Yet despite living in a country full of sunshine, Vitamin D deficiency is surprisingly common.

Why Vitamin D Matters

Vitamin D is sometimes called the “sunshine vitamin” because our bodies can produce it when our skin is exposed to sunlight. However, many factors — such as spending more time indoors, using sunscreen, darker skin tones, and even seasonal changes — can lower our ability to make enough.

Without sufficient Vitamin D, the body struggles to absorb calcium, which directly affects bone health and muscle function. Over time, low levels may also increase the risk of certain chronic illnesses.

Key Benefits of Vitamin D

Supports Strong Bones & Muscles

Vitamin D works hand-in-hand with calcium to keep bones strong and reduce the risk of fractures or osteoporosis. It also supports muscle strength, which helps prevent falls as we age.

Boosts Immunity

Research shows that Vitamin D plays a key role in activating our immune defenses, helping the body fight off infections like colds, flu, and other respiratory illnesses.

Enhances Mood & Mental Health

Low Vitamin D levels have been linked to seasonal affective disorder (SAD) and higher risks of depression. Adequate levels may help improve mood, reduce fatigue, and support overall mental well-being.

Promotes Energy & Vitality

By supporting muscles, bones, and immune health, Vitamin D also helps improve daily energy and overall quality of life.

How to Maintain Healthy Levels

✔ Sunlight: About 10–20 minutes of sun exposure a few times per week can help — but remember, too much sun carries skin cancer risks. Always balance sun safety with Vitamin D needs.

✔ Food Sources: Look for fatty fish (salmon, mackerel, sardines), fortified dairy or plant-based milk, egg yolks, and fortified cereals.

✔ Supplements: For many people — especially those with limited sun exposure, older adults, or individuals with darker skin — supplements may be necessary to reach optimal levels.

A Doctor’s Advice

The best way to know if you’re deficient is through a simple blood test. If your levels are low, your healthcare provider can recommend the right dosage of Vitamin D supplementation tailored to your needs.

Remember, more is not always better. Very high doses of Vitamin D can cause health issues such as kidney problems or calcium imbalance, so it’s important to get personalized guidance.

Bottom Line

Vitamin D is one of the most important — yet most overlooked — nutrients for overall health. From keeping your bones strong to lifting your mood, it truly is a foundation for wellness.

Take this Labor Day (or any day!) as a reminder to check in with your Vitamin D levels and give your body the care it deserves.