Know your daily needs.
Understand your risks.
Take charge of your bone
and immune health.
Vitamin D
Requirement by Age Group as
per National Institute of Health
Infants
(0–12 months)
400 IU
Children & Adolescents
(1–18 years)
600 IU
Adults
(19–70 years)
600 IU
Older Adults
(70+ years)
800 IU
Pregnant & Lactating
Women
600 IU
Why Your Body Needs
Vitamin D?
Signs You Might Be
Deficient
Growth and bone mineralization
Regulation of muscle calcium transport
Regulation of insulin secretion
Supports mental health
Regulation of phosphorus and calcium homeostasis
Regulation of immune function
Supports cardiovascular health
Induction of apoptosis (programmed cell death)
Muscle weakness
Low mood
Fatigue or low energy
Bone pain / frequent fractures
Recurrent infections
Take the Quick
Sunshine Score Test Now
Sunlight + Diet
Your Natural Sources
Sun Exposure
Get 30 - 45 minutes of sunlight on arms and legs between 11:00 am to 3:00 pm for healthy Vitamin D levels.
Diet Sources
- Eggs
- Fortified milk / cereals
- Fatty fish (salmon, tuna)
- Mushrooms
What Doctors Want You To Know
About Vitamin D
Most people assume sunlight is enough, but urban lifestyles make Vitamin D deficiency extremely common. Supplementation often becomes essential, especially for high risk groups.
— Consulting Physician
Adequate Vitamin D intake is not just for bones. It's critical for muscle strength, immunity, and overall metabolic balance.
— Endocrinologist
For pregnant women and older adults, maintaining optimal Vitamin D levels is key to preventing complications and preserving bone health.
— Gynecologist
Vitamin D works best when taken with a meal containing healthy fats, improving its absorption significantly.
— Dietitian / Clinical Nutritionist
References:
- Singh, Ambrish & Soni , Ameet & Changani , Mohit & Choksi, Harsh. (2020). Vitamin D: role of vitamin D in human health beyond skeleton. International Journal of Advances in Medicine. 7. 344. 10.18203/2349 3933.ijam20200092.
- Layana , Alfredo & Minnella , Angelo & Garhöfer , Gerhard & Aslam, Tariq & Holz , Frank & Leys, Anita & Silva, Rufino & Delcourt , Cécile & Souied , Eric. (2017). Vitamin D and Age Related Macular Degeneration. Nutrients. 9. 1120. 10.3390/nu9101120.
- Cleveland Clinic. “Vitamin D Deficiency: Causes, Symptoms & Treatment.” Available at: https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency
- Kalra S, Zargar AH, Das AK, Baidya A, Dasgupta A, Selvan C, et al. Prevention and treatment of vitamin D deficiency in India: An expert group consensus. Indian J Endocr Metab 2025;29:13 26.
- National Institutes of Health. “Vitamin D.” Available at: https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
Sabko Chahiye Vitamin D is a public awareness initiative by Fermenta Biotech Limited.
Disclaimer: The above contents is from information published in literature or sources as cited. The information presented is for general information and educational purpose only, and it shall neither be considered as any claim, nor as a substitute for professional medical advice, nor is intended to diagnose, treat, cure or prevent any disease. Although a great care has been taken in compiling and checking the information, it has not been evaluated by United States Food and Drug Administration or any authority. The authors, letsideate., Fermenta Biotech Ltd., and their respective employees, directors, managers, agents & sponsors shall not be responsible and in any way liable for any errors, omissions inaccuracies in this publication, whether arising out of negligence, mistake or otherwise, and for any consequences arising therefrom.
