As monsoon clouds blanket the skies, India’s familiar surge in rain brings relief from summer heat—but also quietly raises a significant health concern. With outdoor activity reduced and sunlight scarce, doctors warn that vitamin D deficiency becomes especially prevalent during the rainy season, manifesting as persistent fatigue and a host of other subtle symptoms. Here’s what you need to know to keep your energy and well-being intact.
Understanding Vitamin D in the Monsoon Context
Vitamin D is synthesized in the skin through direct exposure to sunlight. During monsoon, cloudy weather and indoor habits drastically reduce UVB exposure, making deficiency more likely, especially for those with darker skin or limited mobility.
The vitamin is crucial for bone strength, muscle function, immune response, and mental health. Without adequate sunlight, food sources or supplementation become even more important for maintaining optimal levels.
Key Highlights: 9 Signs of Low Vitamin D Revealed by Doctors
Persistent Fatigue
A hallmark sign: constant tiredness or lethargy that persists despite decent rest. If everyday routines leave you drained, it's time to consider a vitamin D test.
Unexplained Muscle Ache or Weakness
Muscle stiffness, vague aches, or feeling weak after normal activities can be traced to insufficient vitamin D, which is vital for muscle contraction and nerve function.
General Body Heaviness
Many experience an overwhelming sense of heaviness, sluggishness, or low energy, often dismissed as weather-related fatigue but in reality signaling a potential deficiency.
Mood Changes and Irritability
Irritability, mood swings, or the onset of low mood can be triggered by declining vitamin D, which has well-documented roles in serotonin production and neurotransmitter balance. Depressive symptoms often worsen during low-light months.
Difficulty Concentrating or Mental Fog
Monsoon brain fog—lack of focus, forgetfulness, and mental sluggishness—may be tied to poor vitamin D status, with some experts linking it to reduced cognitive sharpness, especially when coupled with poor sleep.
Weakened Immunity or Frequent Infections
Experiencing more colds, flu, or infections than usual? Vitamin D supports immune cell regulation; deficit may translate to more sick days in the rainy season.
Bone Pain or Weakness
Aches in the back, legs, or ribs, and heightened pain sensitivity can result from inadequate vitamin D impeding calcium absorption, posing risks for both bone health and chronic body pain.
Sleep Disturbances
Difficulty falling asleep or staying asleep, as well as feeling unrested upon waking, might be tied to vitamin D, which plays a role in regulating the sleep-wake cycle.
Increased Sensitivity to Pain
Those with low vitamin D may report heightened sensitivity to pain, especially during the damp, monsoon months when energy dips and physical aches may intensify.
Who’s Most at Risk?
Individuals spending most of their time indoors—due to work, age, or mobility issues—face higher risk.
Older adults, due to decreased skin synthesis.
People with darker skin, who require longer sunlight exposure for adequate production.
Urban residents, with increased air pollution and less sun exposure.
Those with dietary restrictions limiting vitamin D-rich foods such as oily fish, eggs, or fortified dairy.
Addressing the Deficiency: Practical Strategies
Get your levels checked, especially if you notice multiple signs.
If deficiency is confirmed, your healthcare provider may recommend supplements or increased dietary intake of vitamin D.
When breaks in rain appear, make the most of even brief periods of sun exposure—15–30 minutes to face, arms, and hands helps.
Consider fortified foods like cereals and milk, as well as egg yolks and oily fish when possible.
Maintain good hydration, as dehydration and high humidity can compound fatigue and sluggishness during the monsoon.
Long-Term Health Implications
Ignoring monsoon-induced vitamin D deficiency can not only sap energy but also increase risks of osteoporosis, frequent infections, poor wound healing, and even long-term mood disorders. Early recognition of these nine signs equips you to take proactive steps—consulting a doctor, adjusting your habits, and keeping your monsoon spirits and stamina high.
Sources: Hindustan Times, Onmanorama
