Sources of Vitamin D for Maharashtrian Patients: A Practical by Dr. Sunny Dole, Orthopedic Surgeon – Kothrud Orthopedic Clinic, Pune

Sunny Dole
Jun 11
3 min read

Sources of Vitamin D for Maharashtrian Patients: A Practical Guide

Recommended by Dr. Sunny Dole, Orthopedic Surgeon – Kothrud Orthopedic Clinic, Pune

Vitamin D is a critical nutrient that supports calcium absorption, strengthens bones and muscles, and boosts immune function. In recent years, Vitamin D deficiency has become increasingly common among Maharashtrian patients, especially those living in urban areas like Pune, Mumbai, and Nagpur. Despite the fact that Maharashtra has abundant sunlight throughout the year, several factors such as indoor lifestyles, pollution, and changing dietary habits have contributed to widespread deficiency.

At Kothrud Orthopedic Clinic, under the expert guidance of Dr. Sunny Dole, we routinely see patients suffering from fatigue, back pain, joint discomfort, and early signs of bone loss—all linked to low Vitamin D levels. Understanding the key sources of Vitamin D can help in timely prevention and long-term bone health.

1. Sunlight – The Most Effective Source of Vitamin D

The human body naturally produces Vitamin D when exposed to UVB rays from sunlight.

Exposure of 15–30 minutes, 3–4 times a week, between 10 AM and 3 PM, on uncovered skin (arms, face, and legs) is enough to generate about 600–1000 IU of Vitamin D.
People with darker skin may need slightly longer exposure.
It's important not to use sunscreen during this short window, as it blocks the UVB rays needed for Vitamin D synthesis.

However, in metropolitan areas like Pune, people spend most of their day indoors — in offices, schools, or at home — reducing effective exposure. That’s why it’s crucial to consciously plan sun exposure.

2. Vitamin D-Rich Foods

sources of vitamin D

While there are only a few natural dietary sources of Vitamin D, Maharashtrian diets can be adapted to include these options:

Fatty Fish:
- Bangda (Mackerel) – provides approximately 360–400 IU per 100g
- Pedvey (Sardines) – offer 270–300 IU per 100g
Sun-dried mushrooms (Dhingri) – if exposed to sunlight while drying, can give up to 1000 IU per 100g
Egg yolks – approximately 35–40 IU per egg
Ghee and Butter – contribute in small amounts (~10–15 IU per tablespoon)
Fortified foods such as milk, curd, breakfast cereals, and oils – now widely available in Indian markets, often provide 100–400 IU per serving (always check the label)

Vegetarians and vegans often find it difficult to get enough Vitamin D through diet alone, which is why food fortification and supplements play an essential role.

3. Supplements – When Needed

sources of vitamin D

When sun exposure and dietary sources fall short, oral supplements of Vitamin D (usually in the form of cholecalciferol) can safely and effectively restore normal levels.

Supplements are especially important for senior citizens, pregnant women, office workers, and those with known deficiency.
Dosages should be taken only after consultation with an orthopedic or physician.

4. Why Correction Is Important

Vitamin D deficiency, if left untreated, can lead to:

Osteomalacia (soft bones)
Osteoporosis (brittle bones)
Frequent fractures and falls
Back and joint pain
Poor immune function and fatigue

These conditions can severely affect mobility, especially in the elderly.

Consult Dr. Sunny Dole for Expert Orthopedic Guidance

Dr. Sunny Dole, leading orthopedic surgeon at Kothrud Orthopedic Clinic, offers a preventive and personalized approach to bone health. From identifying Vitamin D deficiency to managing joint pain, fractures, and osteoporosis, Dr. Dole ensures that patients receive complete orthopedic care tailored to their lifestyle and needs.

If you experience muscle pain, fatigue, frequent fractures, or have risk factors like limited sun exposure or a vegetarian diet, it’s time for a Vitamin D evaluation.

📍 Kothrud Orthopedic Clinic

Office No. 401, Saarthi Success Square CHS, Karve Road,Opposite Karve Statue, Kothrud, Pune – 38

📞 Book Your Appointment: 9272106008

Take charge of your bone health today — consult Dr. Sunny Dole for expert guidance and start building a stronger future.