New Delhi | September 25, 2025

Vitamin D, often called the “sunshine vitamin,” plays a crucial role in maintaining bone strength and overall health. Along with calcium, it helps build strong bones and prevents conditions like osteoporosis and fractures. However, despite living in a sun-rich country, India continues to see alarmingly high levels of vitamin D deficiency, affecting nearly 70–100 percent of the general population.

Orthopaedic surgeon Dr. Shagun Agarwal (MBBS, MS Ortho, FNB Fellow in Joint Replacement) recently shared important guidance on the correct way to take vitamin D supplements. Speaking about the widespread errors people make, he explained that poor timing, irregular intake, and lack of monitoring often reduce effectiveness or even harm the body.

Best Time to Take Vitamin D

Dr. Agarwal emphasized that the morning is the best time to take vitamin D supplements. Ideally, they should be consumed with a meal that contains healthy fats, such as nuts, eggs, or avocado, to ensure maximum absorption. He advised against taking the supplement on an empty stomach, as this reduces its effectiveness.

Sunlight Alone Is Not Sufficient

Although sunlight is the most natural source of vitamin D, Dr. Agarwal explained that it is not always enough. Despite living in sunny regions, up to 80 percent of people remain deficient due to factors like sunscreen use, pollution, and reduced time spent outdoors. This makes supplements and fortified foods an essential part of maintaining healthy levels.

Works Hand-in-Hand With Calcium

Vitamin D is critical for helping the body absorb calcium effectively. Without it, calcium intake may not only be less useful but could also pose risks. Dr. Agarwal warned that taking calcium alone without sufficient vitamin D may increase the chances of artery calcification and kidney stone formation. Thus, the two nutrients must be balanced for safe bone health.

Monitoring Is Essential

He strongly advised regular monitoring through a 25(OH)D blood test, which is considered the gold standard for assessing vitamin D levels. Dr. Agarwal cautioned against taking high doses without medical guidance, as self-prescription can easily lead to complications.

Risks of Excess Vitamin D

While deficiency is widespread, excess vitamin D is equally dangerous. High levels can cause vitamin D toxicity, leading to elevated blood calcium, kidney damage, and even cardiovascular issues. Dr. Agarwal stressed that supplements should never be overused, as too much of the vitamin may harm rather than help.

Common Mistakes Patients Make

Reflecting on his experience, Dr. Agarwal shared that many patients with weak bones often mismanage their supplements. Some believe sunlight exposure alone is enough, while others take calcium without pairing it with vitamin D, resulting in more harm than benefit. In certain cases, patients consumed extremely high doses, which turned toxic for their bodies.

Dr. Agarwal concluded with a reminder: “Your health is built step by step. Don’t let one small error undo it. Smarter supplements mean stronger bones.”

 The Right Way to Take Vitamin D

Vitamin D is vital for strong bones, but many people take it the wrong way. Orthopaedic expert Dr. Shagun Agarwal advises that the best time is in the morning with a meal rich in healthy fats, which ensures proper absorption. Sunlight alone is not enough, and supplements often need to be paired with calcium for real benefit. He warns against high doses without medical advice, as excess vitamin D can harm the kidneys, heart, and blood vessels. Regular blood tests are key. Smarter, balanced supplement use can protect your bones and prevent long-term health complications.