From Sunlight To Supplements: The Vital Role Of Vitamin D In Student Life

WRITTEN BY IBA SHAREEF CLASS OF 2026

This blog discusses the importance of vitamin D for students, focusing on its role in bone health, immune function, and mental well-being. Many students struggle to maintain adequate levels due to busy schedules and seasonal changes, which can lead to fatigue. This is written in hopes to encourage students to prioritise their health by finding simple ways to boost their vitamin D levels.

INTRODUCTION

Vitamin D (calciferol) is a fat-soluble vitamin responsible for increasing intestinal absorption of calcium, magnesium, and phosphate. The most important forms of vitamin D in humans are vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol).

We all know the primary natural source of vitamin D is sunlight. Cholecalciferol is synthesized in the lower layers of the skin’s epidermis through a photochemical reaction triggered by ultraviolet B (UV-B) radiation. Additionally, vitamin D3 and D2 can be obtained through diet and supplements. Usually, just getting out into the sun without sunscreen and exposing your face and hands to daily direct sunlight for 5 to 30 minutes is enough for your body to start producing cholecalciferol.

 Most of us are busy navigating university life, which makes it difficult to prioritize our health unless it actively affects our daily routine.

WHY DO WE NEED VITAMIN D?

- Promotes calcium absorption: Vitamin D enables normal bone mineralization and preventing hypercalcaemic tetany. It is essential for bone growth and remodelling, otherwise bones can become thin, and brittle.

-Reduces inflammation

-Regulates neurological pathways that control psychological functions. Vitamin D actively fights depression by increasing serotonin, the hormone key to stabilising mood and increasing happiness.

-Modulates cell growth

-Regulates neuromuscular and immune function

-Modulates glucose metabolism

WHAT IS VITAMIN D DEFICIENCY?

A normal vitamin D level in the blood is between 20–40 ng/mL. Vitamin D deficiency is typically defined as having blood levels below 20 ng/mL, while 21–29 ng/mL is considered insufficient.

According to the National Institutes of Health (NIH), individuals with darker skin are more likely to have lower vitamin D levels than those with lighter skin. Despite year-round sunshine, the Middle East and Asia have high rates of vitamin D deficiency due to the melanin in the skin, which hinders vitamin D synthesis. Personally, I’ve noticed that low vitamin D levels are quite common in my home country, the Maldives.

Vitamin D deficiency is also more prevalent in winter due to reduced sunlight exposure. This is particularly challenging for students with darker skin since melanin protects against sun exposure, making it harder to produce sufficient vitamin D. In Belarus, with its cold autumns and winters, most university days pass without much sun, and university life itself can be so demanding that we often neglect our health and diet. We might not get enough sunlight or eat a diet rich in essential nutrients.

Vitamin D deficiency is widespread, and many people are unaware they have it. Some common signs and symptoms include frequent illness, lack of energy, anxiety, depression, bone, back, and muscle pain, slow wound healing, bone loss, hair loss, and weight gain. These are issues that not only affect university students but anyone struggling to keep up in today’s fast-paced world. It’s easy to overlook these signs. However, if you suspect a vitamin D deficiency, it’s best to talk to your doctor and get a blood test.

IMPACT ON ACADEMICS AND HEALTH RISKS

Low vitamin D levels are no small matter. It may not seem important, but a deficiency in this essential vitamin can bring numerous health risks and life disruptions.

Przybelski and Binkley’s retrospective chart review revealed the effects of vitamin D deficiency on memory function and cognitive decline. Numerous studies suggest a link between low vitamin D levels and cognitive impairment.

Research has also been conducted on how, despite ample sunlight, vitamin D deficiency is widespread in Saudi Arabia, particularly affecting university students with psychological burdens such as depression, anxiety, and stress. It was shown that once their vitamin D levels were improved, their academic performance and mental health also saw improvement.

Students experience the highest levels of stress during the early years of studying medicine and other health sciences. Low vitamin D levels can aggravate this stress and adversely affect academic performance. Difficulty focusing in class, shorter attention spans, trouble studying due to musculoskeletal pain, and even psychological mood swings can all be influenced by vitamin D levels, ultimately impacting how well students perform academically and manage their social lives.

Severe vitamin D deficiency can also lead to other diseases, such as:

-Osteomalacia, causing musculoskeletal pain

-Osteoporosis

-Depression

-An increased risk of developing cancers, including melanoma

-Cognitive impairment and a higher risk of developing Alzheimer’s disease

RAISING AND MAINTAINING VITAMIN D LEVELS

How long it takes to recover from a vitamin D deficiency depends on

its severity. Generally, it takes about 6–8 weeks of supplementation to restore vitamin D levels to the normal range.

The best way to prevent vitamin D deficiency is to ensure you get enough vitamin D through diet and safe sun exposure.

-  Diet: Eat foods rich in vitamin D. Some of the best sources include: Fatty fish, cod liver oil, mushrooms, fortified dairy products, orange juice and cereals, whole eggs and egg yolks, beef liver etc.

-Sun Exposure: Aim to stay outside without sunscreen for 5–30 minutes a day.

- Supplements: If you don’t get enough vitamin D through your diet and sun exposure, adults under 65 should take 600–800 IU of vitamin D3 daily

CONCLUSION

Vitamin D plays a significant role in overall health, and as medical students, we should be particularly mindful of our well-being. Not only to set an example for our future patients but also for our own sake. During university, we often don’t have the time or energy to focus on lifestyle and dietary choices, which can lead to worsened health over time. Let’s take responsibility for ourselves by getting outside, enjoying the sun, and maybe even going for a walk while we’re at it. It doesn’t have to feel like a chore—enjoy the fresh air. And on days when there’s no sun, don’t sit indoors feeling gloomy. Cook a healthy meal with vitamin D-rich ingredients and invite friends over to enjoy it together. Or, if you prefer, enjoy some alone time with a good meal. Just remember, vitamin D doesn’t come through the window, so be sure to get outside when you can!