'You don't eat Vitamin D, you make it': Apollo doctor explains how you might be sabotaging your body's powerhouse

You may be popping supplements or drinking fortified milk thinking you’re boosting your Vitamin D — but according to Dr Anshuman Kaushal, bariatric surgeon at Apollo Hospitals, Delhi, that’s not how this “vitamin” truly works. In a recent Instagram post that has struck a chord with health-conscious viewers, Dr Kaushal clarified that Vitamin D isn’t a vitamin at all, but rather “a steroid hormone in disguise.”

Calling it the body’s “internal solar panel,” he explained that nearly half of us are unknowingly running it on low battery because of lifestyle choices that block natural production.

“You don’t eat Vitamin D; you make it”
In the video, Dr Kaushal broke down the science behind this misunderstood nutrient.
“Your skin uses ultraviolet B light to convert a compound called 7-dehydrocholesterol into pre-vitamin D3,” he said. This compound then travels to the liver, where it becomes 25-hydroxy-D, and finally to the kidneys, which convert it into calcitriol — the active hormone that powers multiple body systems.

However, he pointed out that people often “block their own factory” by overusing sunscreens above SPF 30, staying indoors, or covering up excessively. These habits prevent UVB rays from reaching the skin, effectively shutting down the body’s natural Vitamin D production line.

The invisible damage of a “sunshine deficit”
Low Vitamin D, Dr Kaushal warned, disrupts the “entire calcium economy” of the body — impacting bones, muscles, nerves, and even immunity. “Without it, calcium gets confused like a maid without supervision,” he quipped, explaining that persistent fatigue, muscle cramps, hair fall, and mood swings could all trace back to a Vitamin D deficiency.

He cautioned that many adults blame their job or lifestyle for tiredness, while the real cause may simply be a sunshine deficit.

Dosing the right way and avoiding the hype
Referring to the Endocrine Society’s 2024 Practical Guidelines, Dr Kaushal advised that adults should ideally maintain a daily intake of 1,000–2,000 IU of Vitamin D. For those with levels below 20 ng/ml, doctors typically recommend 60,000 IU weekly for six weeks.

But, he warned, “Don’t pop it like candy.” Excess Vitamin D can cause hypercalcemia, nausea, and kidney stones since it’s a fat-soluble vitamin that stays stored in the body.

Calling out the “instant-glow” Vitamin D gummies as “sugar and marketing,” Dr Kaushal emphasized that nothing beats natural sunlight exposure. “You’ll get more benefit standing in sunlight than scrolling for supplements,” he said.

Sunlight: the simplest cure
Dr Kaushal recommended spending 10–15 minutes in morning sunlight with arms and legs uncovered, along with a diet that includes eggs, fish, and fortified milk. But he stressed one golden rule: “Test before you treat. Medicine is science, not superstition.”

With Vitamin D deficiency increasingly linked to fatigue, poor immunity, and bone weakness, Dr Kaushal’s message serves as a sharp reminder — the sunshine vitamin isn’t just about supplements; it’s about reconnecting with the sun itself.