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Vitamin D is a vitamin that is not naturally found in many foods. For this reason, deficiency is common and can be detrimental to your bones, immune system, and more. Knowing the most common vitamin D deficiency symptoms can help you identify when you need to take steps to increase your levels and improve your overall health.
According to Michael Holick, M.D., an endocrinologist and vitamin D expert, vitamin D plays a key role in maintaining strong, healthy bones, helps your body absorb calcium, supports your immune system, regulates cell growth, and helps fight inflammation. All that to say, the sooner you can address and reverse a deficiency, the better.
Meet the expert: Michael Holick, M.D., an endocrinologist and vitamin D expert.
Read on to discover the most common signs of a vitamin D deficiency, plus the steps you can take to increase your levels of the sunshine vitamin.
Common symptoms of vitamin D deficiencyFatigue
Exhaustion is the number-one sign of a vitamin D deficiency. So if you’re feeling tired—even when you’ve gotten enough sleep—it may be worth letting your doctor know.
Research has shown that many patients who feel exhausted are low on vitamin D. And when you boost their vitamin D levels, they report feeling happier and more energetic. Vitamin D is also associated with strength, performance, and balance. Getting more of the nutrient has been shown to improve muscle strength and reduce falls, especially in older adults, which can also contribute to helping you feel more energized.
Sweat
Another sign is sweating more than usual. That extra perspiration may be a sign you’re low on vitamin D, especially if your activity level, body temperature, and environment have all stayed the same.
Dr. Holick said a sweaty forehead is often one of the first noticeable symptoms of a vitamin D deficiency, especially in newborns (who can’t report symptoms like weakness or fatigue). The same holds true for adults. So if you’re sweating a lot, consider getting your vitamin D levels checked.
Anxiety or depression
Research has linked low vitamin D levels with both depression and anxiety. So if you catch yourself feeling down, worried, or all-around worse than usual, talk to your doctor.
One study found that people who were deficient in vitamin D were 75% more likely to develop depression than those who got enough of the nutrient. Other research has linked low vitamin D and seasonal affective disorder (SAD), a type of depression that happens seasonally—usually during the winter, when there’s less sun and light.
Aches and pains
Soreness isn’t always a red flag. But if you experience joint pain or muscle aches that last for several weeks, ask your doctor if low vitamin D may be to blame.
Dr. Holick said that vitamin D deficiency may lead to osteomalacia, a condition where your bones become softer and weaker. “It’s often subtle, but some experience aches and pains in the bones,” he said. Being low on vitamin D has also been associated with rheumatoid arthritis, an autoimmune condition that affects the joints. And getting enough of the nutrient has been shown to relieve pain in people with fibromyalgia.
Weak bones
Since vitamin D helps build healthy bones, frequently breaking your bones is a sign you may be low on the nutrient.
In children, vitamin D deficiency is associated with rickets. And in adults, it can lead to osteoporosis. Both conditions weaken and soften your bones, making them fragile and easy to break. Osteoporosis can progress without obvious symptoms, so unless you screen for it, you may not realize you have it until you break a bone.
How to increase your vitamin D levels
Fortunately, there are a few different ways to get more vitamin D. Here’s how you can increase your levels.
Sun exposure
Stepping out in the sun offers a dose of vitamin D. But how much you get may vary depending on time of day, cloud cover, and season, according to the NIH. Plus, sun exposure can increase your risk of skin cancer, so the American Academy of Dermatology (AAD) recommends getting as much vitamin D as you can through your diet.
Diet
Vitamin D is naturally found in just a few foods. These include:
Fatty fish (trout, salmon, tuna, mackerel)Fish liver oilsBeef liverEgg yolksCheeseMushrooms
Other foods are fortified with vitamin D, meaning they contain extra vitamin D to help you get more of the nutrient. These include:
MilkPlant-based milks (soy, almond, oat)Breakfast cerealsOrange juiceYogurt
While these foods are often fortified, they aren’t always—so not every gallon of milk or box of cereal is going to be a food that’s high in vitamin D. If you’re looking for one, read the product label carefully to make sure you’re getting what you want.
Supplements
It’s possible you won’t get enough of the nutrient via your diet, Dr. Holick said. In these cases, you may want to take a vitamin D supplement. But talk to your doctor first. They can test you to see if you have a vitamin D deficiency and recommend the right supplement (it’s typically vitamin D3 vs. D2) and dosage to get your levels back to where they need to be.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
—Additional reporting by Alisa Hrustic
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