New Delhi

Vitamin D is a fat-soluble vitamin, meaning it is stored in the body’s fat tissues. People with higher body fat, particularly around the waist, may trap more of the vitamin in fat, reducing the amount circulating in the bloodstream. “Even if two people get the same sun exposure, the one with higher body fat may have lower active vitamin D levels,” said Dr Swapnil Zambare, consultant arthroscopy at KIMS Hospitals, Thane.

Why it matters for bones and joints
Vitamin D is crucial for calcium absorption and bone strength. Low levels can lead to weaker bones, muscle fatigue, and a greater risk of injuries. Dr Zambare explains that this is commonly observed in athletes and young adults who gain weight. “Insufficient vitamin D also slows recovery after joint injuries and surgeries, as muscles and ligaments heal better when vitamin stores are adequate,” he added.

Signs your vitamin D may be low due to weight
Watch out for increasing waist size, persistent tiredness, frequent muscle aches, or slow post-workout recovery. “Many people don’t realize that weight and vitamin D deficiency can be connected,” noted Dr Zambare.

Can losing weight help?
Yes. Even a 5–7% reduction in body weight can increase circulating vitamin D levels. “As fat mass decreases, stored vitamin D becomes more available, supporting stronger bones, better muscle function, and a lower risk of falls or sports injuries,” said Dr Zambare.

Other factors affecting vitamin D absorption

Limited sun exposure

Darker skin tone

Spending long hours indoors

Poor gut health

Low protein intake

Excessive sunscreen use

Winter months or high pollution

Tips to maintain healthy vitamin D levels

Get 15–20 minutes of morning sunlight

Keep waist size in check with regular exercise

Include eggs, fatty fish, and fortified foods in your diet

Do strength training twice a week

Prioritize sleep and manage stress

Take supplements only after consulting a doctor

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Disclaimer:This article is based on expert advice and publicly available information. Always consult your healthcare provider before making changes to your routine.