Spending long hours indoors at home or in the office may seem perfectly normal. However, limited exposure to sunlight over extended periods can reduce the body’s ability to produce vitamin D, which may gradually affect bone health and strength.
Vitamin D deficiency does not necessarily cause noticeable symptoms at first. A person may have low levels for a long time without realizing it, before symptoms such as fatigue, muscle weakness, or bone pain appear. However, these symptoms alone are not sufficient evidence of a deficiency, as they can be associated with many other health conditions.
The Importance of Vitamin D for Bone Health
Vitamin D plays an essential role in helping the body absorb calcium and phosphorus, two key minerals required for building bones and maintaining their strength and integrity.
According to the Office of Dietary Supplements at the U.S. National Institutes of Health, inadequate vitamin D intake can affect bone mineralization and growth, potentially making bones weaker, more fragile, or prone to deformities.
As vitamin D levels remain low, the body’s ability to utilize calcium from food may also decline. In cases of severe and chronic deficiency, adults may develop osteomalacia, a condition that weakens bones and can make them more susceptible to pain and fractures.
In children, severe deficiency can lead to rickets, which affects skeletal development and may cause bowed or deformed bones.
Groups at Greater Risk of Vitamin D Deficiency
The body’s ability to produce vitamin D does not depend solely on sun exposure. Other factors include age, skin color, geographic location, clothing, and the amount of time a person spends outdoors.
Older adults are among those at greater risk of deficiency because the skin becomes less efficient at producing vitamin D with age. People with darker skin may also have a higher risk because increased levels of melanin reduce vitamin D production in response to ultraviolet radiation.
Other groups at risk include people who spend most of their time indoors, as well as those with conditions that affect nutrient absorption or certain liver and kidney diseases.
However, having a risk factor does not necessarily mean that a person has vitamin D deficiency. Diagnosis requires medical assessment and may involve a blood test to accurately determine vitamin D levels.
Food Can Help Increase Vitamin D Intake
Sunlight is not the only source of vitamin D. It can also be obtained from a variety of foods, particularly fatty fish such as salmon, mackerel, and sardines, as well as egg yolks and mushrooms.
Vitamin D-fortified foods are also available, including certain types of milk, yogurt, cereals, and fruit juices. Consumers can check nutrition labels to determine whether a product contains vitamin D and how much it provides.
If testing confirms a deficiency, or if a person belongs to a higher-risk group, a doctor may recommend vitamin D supplements. However, taking high doses without medical need or supervision can be harmful.
Because vitamin D is fat-soluble, excessive intake can cause it to accumulate in the body, potentially raising blood calcium levels and leading to nausea, muscle weakness, and kidney stones. In severe cases, it may affect kidney or heart function.
Sun Exposure: Finding the Right Balance
Although sunlight plays an important role in vitamin D production, prolonged or unprotected exposure to ultraviolet radiation is not a healthy solution. Excessive UV exposure increases the risk of skin damage and skin cancer.
The American Academy of Dermatology states that there is no level of unprotected sun exposure that guarantees the vitamin D needed by the body without increasing the risk of skin damage. It therefore recommends obtaining vitamin D through food, fortified products, and supplements when necessary.
The appropriate approach, therefore, is not to increase sun exposure as much as possible, but to maintain adequate vitamin D levels through diet, lifestyle, and medical evaluation when needed—particularly when persistent bone pain, muscle weakness, or risk factors for deficiency are present.
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Author: Consultant Faisal Al-Mutairi
Publication Date: August 27, 2026
Updated: August 2026
