From fatigue to weakened bones, here’s what a prolonged lack of vitamin D is doing to office-bound Kenyans this cold season.
Sunrise at 6.45am, Sunset at 6.45pm — Where’s the Sunlight?
For many urban professionals in Kenya, winter means dark mornings, chilly commutes, and office days that start and end under fluorescent lights. What most don’t realise is that this routine could be silently draining a vital nutrient: vitamin D.
“I leave the house at 6am and return past 6 pm. I rarely feel the sun on my skin anymore,” says Anne Mwangi*, a banking executive in Nairobi.
Vitamin D, often called the “sunshine vitamin,” is made in your skin when it’s exposed to sunlight, particularly UVB rays. During colder months like June to August, limited sun exposure and lots of layers of clothing make this natural process much harder.
What Prolonged Deficiency Does to Your Body
1. Bone Weakening and Aches
Low vitamin D directly affects how your body absorbs calcium, which is crucial for strong bones. Over time, this can lead to osteomalacia in adults – meaning soft bones, chronic back pain, and even difficulty climbing stairs.
2. Increased Fatigue and Brain Fog
Many working adults report feeling tired, sluggish, or mentally foggy during the colder months. Often, they blame it on burnout. But the real culprit might be biochemical.
“Vitamin D is like your body’s silent engine oil. Without it, everything slows down.” – Dr. Wanjiru Kariuki, a Nairobi-based nutritionist.
3. Weakened Immunity
With COVID-19, flu, and common colds still doing the rounds, a vitamin D deficiency puts your immune system at risk.
It’s your body’s first line of defence, and a weakened one leaves you vulnerable.
4. Mood Swings and Low Drive
Vitamin D helps to regulate mood-related hormones like serotonin. A deficiency has been linked to depression, low motivation, and even seasonal affective disorder (SAD), particularly in people who spend all day indoors.
5. Hair Loss and Slow Healing
A prolonged deficiency can disrupt normal hair growth cycles and make wounds heal slower. These are signs that often go unnoticed or are simply put down to stress alone.
Who’s Most at Risk?
Office workers with 9–5 indoor jobs
Individuals with darker skin, who need more sun exposure to make vitamin D
Women on hormonal birth control or with low calcium intake
Urban dwellers who spend little time outdoors
Breastfeeding mothers and elderly people
What You Can Do This Season
Get Outside Midday: Even 15–30 minutes of sun exposure (with your face and arms uncovered) can make a difference.
Eat Vitamin D-Rich Foods: Eggs, sardines, fortified cereals and milk, and liver are all good sources.
Consider Supplements if Necessary: Talk to your doctor for the correct dosage, especially if you’re at high risk.
Ask for a Vitamin D Test: A simple blood test can reveal your levels and help you manage any deficiency before it becomes serious.
“If your energy is low, your bones ache, and you can’t explain your mood swings – the issue may not be stress. It might be the sun you didn’t get.” – Dr. Kariuki*.
by yuletide tina
