You step outside and within minutes you're sweating. The sun is relentless, the sky is bright, and you're squinting just walking to the MRT. By all logic, you should be soaking up plenty of vitamin D — the nutrient your body makes when sunlight hits your skin. So why are studies in Singapore and Malaysia finding that a considerable share of people are running low on it?
It's one of those health paradoxes that genuinely surprises people. And the answer has less to do with the sun itself, and a lot more to do with how we actually live our lives here.
Think about your average weekday. You wake up inside, commute in an air-conditioned car or train, sit in an office under fluorescent lights, have lunch at a mall food court, and head home after dark. The sun is blazing outside, but you might only encounter it for a few minutes each day — and often with sunscreen on.
This is the core problem. Vitamin D production requires direct ultraviolet B (UVB) exposure on unprotected skin. Glass blocks UVB, and sunscreen reduces how much vitamin D your skin makes. Air-conditioning pulls you indoors. And the very real fear of skin darkening — deeply ingrained in many Southeast Asian cultures — means people actively avoid the midday sun, which is ironically when UVB is strongest.
Melanin — the pigment that gives skin its darker tone — also acts as a natural sunscreen. It's protective, but it slows down vitamin D synthesis. People with darker skin tones, which includes a large proportion of Malay, Indian, and mixed-heritage communities in Malaysia and Singapore, need longer sun exposure to produce the same amount of vitamin D compared to fairer-skinned individuals.
This isn't a flaw — it's biology. But it does mean that brief, incidental sun exposure may often not be enough.
Unlike some nutrients, vitamin D is found in very few foods naturally. Fatty fish like salmon and mackerel are among the best sources, but they're not the mainstay of most hawker centre meals. A breakfast of kaya toast or roti prata, a lunch of nasi lemak, and a dinner of char kway teow — all delicious, but collectively offering very little vitamin D.
Fortified foods such as milk exist, but they may not be eaten consistently enough to make up the difference. For many people, sunlight is expected to supply a good part of their vitamin D. The problem is that the sun exposure is no longer happening reliably.
While low vitamin D is common, some groups carry a heavier burden:
The kiasu instinct among younger Singaporeans to be productive at all costs — skipping lunch breaks, staying chained to a desk — may actually be quietly contributing to their deficiency, even as they optimise everything else about their health.
Vitamin D isn't just a bone nutrient — that's an outdated framing. Its receptors are found widely in the body, and low levels have been linked with things like tiredness, muscle weakness and more frequent infections. These links are mostly associations, though, and research is still working out how much of this is cause and effect.
There's also a possible connection to metabolic health. Some research has linked low vitamin D status with increased insulin resistance, which is relevant in a place like Singapore where type 2 diabetes is a major health concern.
The most practical strategy is deliberate, brief sun exposure — not baking in the heat for hours, but short, sensible exposure of bare skin during the hours when UVB is strongest (roughly 10am to 3pm). Keep in mind that sunlight can also raise skin cancer risk, so it's worth asking a doctor how much sun is right for you.
For those where this genuinely isn't feasible — whether due to lifestyle, skin coverage, or shift work — dietary sources and supplementation become more important. Research from Singapore has pointed out that low vitamin D is a real concern even in a sunny tropical country, especially in at-risk groups.
Living in one of the sunniest regions on earth offers an incredible natural advantage — but only if you actually use it. The irony is that modern urban life in Singapore and Malaysia has made sun exposure something we have to consciously plan for, rather than something that just happens.
This article is for general informational purposes only and does not constitute medical advice. It is not intended to diagnose, treat, cure, or prevent any condition. Always consult a qualified healthcare professional before making changes to your diet, lifestyle, or supplement routine.
Ask Elaine how this applies to your goals and routine — free, no pressure.