Four signs of vitamin D deficiency in March
Medical Advice
Express newspaper
27/02/2026 19:37
During the winter months and early spring, almost 40% of adults in Britain are at risk of having a vitamin D deficiency.
According to data cited by the National Institute for Health and Care Excellence (NICE), this percentage increases significantly from January to March, when sun exposure is limited.
While usually around 23% of people aged 19–64 and 21% of those over 65 are deficient in this vitamin, by the end of winter the figures reach around 40% for the 19–64 age group and over 29% for those over 65. The main reason is the lack of sufficient sunlight, the most important natural source of vitamin D.
For this reason, the NHS recommends taking a daily vitamin D supplement from October to March.
The four main symptoms in adults
According to the Cleveland Clinic, vitamin D deficiency can manifest with mild and often overlooked signs:
Constant fatigue
Bone pain
Muscle weakness, pain, or cramps
Mood changes, including depressive states
In children, mild deficiency can cause weak, painful muscles. In more severe cases, rickets can develop – a rare condition associated with bone deformities, abnormal growth and severe muscle weakness.
Prolonged vitamin D deficiency can lead to serious problems such as osteomalacia in adults (softening of the bones) and rickets in children.
Why is vitamin D important?
Vitamin D is essential for the normal development and maintenance of bones. It also plays a role in the nervous system, the muscular system, and the functioning of the immune system.
From late March to September, most people can produce the amount they need through direct exposure to the sun. However, during the colder months, this is not enough.
Food sources of vitamin D
Vitamin D is found in limited amounts in foods such as:
Fatty fish (such as salmon, sardines, trout, herring, mackerel)
Red meat
Egg yolks
Fortified products (some margarines and breakfast cereals)
Liver (not recommended during pregnancy)
Cow’s milk in the UK is not usually fortified with vitamin D.
The recommended dose for most adults is 10 micrograms (400 IU) per day. Do not exceed 100 micrograms (4,000 IU) per day, as it may be harmful to health.
If you experience unexplained fatigue, bone pain, or muscle weakness during this time of year, it’s worth consulting your doctor to check your vitamin D levels. /GazetaExpress/
