So Why Are We Lacking Vitamin D?

Much of West Africa, Ghana included is blessed with abundant sunlight all year round. Many people assume that living in a sunny climate automatically protects one from vitamin D deficiency. I recently came across a multi-centre study (see reference) that challenges this widely held assumption. Despite all the sunshine, nearly half of the participants had low levels of this essential vitamin. This surprising finding invites us to take a closer look at how lifestyle, skin tone, and even geography affect our vitamin D status.

Why is Vitamin D so Important?

This “sunshine vitamin” is essential for strong bones, a healthy immune system, and even stable blood pressure. Vitamin D is a fat-soluble vitamin that helps the body to:

• Absorb calcium and phosphorus for strong bones and teeth
• Fight infections by boosting the immune system
• Regulate blood pressure and inflammation
• Support muscle strength and energy levels
• Reduce the risk of complications in pregnancy

Without enough vitamin D, the body begins to suffer quietly at first, but seriously over time.

What did the researchers do and what did they find?

The research team measured vitamin D levels in blood samples of 500 healthy adults (blood donors) from three geographical areas in Ghana: the northern, middle, and southern zones. They also gathered information on age, gender, and dietary intakes. Surprisingly, nearly 45% of the study participants had low vitamin D levels. Women were more likely to be deficient than men. Participants living in the northern part of Ghana, which gets less rainfall and has more intense sun, generally had a slightly lower proportion of people with vitamin D deficiency (41%), compared to those in the southern (45%) and middle zones (46%). Interestingly also, not knowing about vitamin D-rich foods and eating fewer vitamin D-rich foods were associated with higher chances of having vitamin D deficiency.

Why Sunlight Alone is not Enough

Many people spend most of their day indoors whether at work, in school, or at home. Even when outside, long sleeves, head coverings, or cultural clothing often block direct sunlight from reaching the skin. Also, because people with darker skin have higher levels of melanin, they need more sun exposure to produce the same amount of vitamin D as someone with lighter skin. So even in a sunny country like Ghana, you can still end up vitamin D deficient. Some people have no symptoms at all when they are deficient in vitamin D. But common signs include, constant fatigue or weakness, bone or back pain, frequent infections or slow healing, depression or mood swings, muscle aches or cramps and hair thinning among others. Pregnant women with low vitamin D are also more likely to experience complications like high blood pressure or preterm delivery.

What Can We Do?

The good news is, there are simple steps we can take to improve our vitamin D levels:

• Spend Safe Time in the Sun: Aim for short periods of sunlight exposure (about 10–30 minutes, depending on skin tone) a few times a week—especially in the early morning or late afternoon when the sun is gentler.
• Eat Vitamin D-Rich Foods: Include more oily fish (like sardines, salmon, and mackerel), egg yolks and liver in meals. Vitamin D-fortified foods such as breakfast cereals, margarine, and some dairy or plant-based milk are also good options. Cod liver oil and mushrooms (sun-dried or exposed to UV light) are also great sources.
• Talk to a Healthcare Professional About Supplementation: Because individual needs differ, it’s important to consult a registered dietitian or doctor before starting any vitamin D supplement. They can assess your vitamin D status and recommend the right dosage, if needed. Over-supplementation can be harmful.
• Check Your Levels When in Doubt: Especially if you experience symptoms like fatigue, frequent illness, or unexplained muscle aches, getting your vitamin D levels tested is a good idea.
• Educate and Advocate: Help spread awareness. Many people do not realise how essential vitamin D is, or how common deficiency can be, even in sunny countries.

My Concluding Thoughts

Residing in a sunny climate does not necessarily guarantee adequate vitamin D levels. In fact, recent evidence shows that a significant number of people in such regions are deficient without even knowing it. The good news is that vitamin D deficiency is something we can tackle through lifestyle changes, dietary improvements, and, when necessary, medical support. Don’t wait for symptoms to appear. Prioritise your health by spending time in the sun, eating vitamin D-rich foods, and consulting a qualified healthcare provider to find out if you may need a supplement.

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Written by Dr. Laurene Boateng (PhD, RD)
Dr. Laurene Boateng is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of Full Proof Nutrition, a Nutrition Consultancy committed to providing reliable, evidence-based, and practical healthy eating advice through its website www.fullproofnutrition.com.  Click here to join Full Proof Nutrition WhatsApp channel to receive more educative content. Send us a mail on fullproofnutrition@gmail.com

References

1. Sakyi, S. A., Antwi, M. H., Ahenkorah Fondjo, L., Laing, E. F., Ephraim, R. K. D., Kwarteng, A., … & Buckman, T. A. (2021). Vitamin D deficiency is common in Ghana despite abundance of sunlight: a multicentre comparative cross‐sectional study. Journal of Nutrition and Metabolism, 2021(1), 9987141.

https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency