Vitamin D is essential for bone health, immune function and more but many people don’t get enough. A vitamin D deficiency can lead to symptoms like fatigue, muscle weakness and bone pain, though some people may not notice symptoms at all.
Understanding the signs of low vitamin D and how to improve your levels can help protect your overall health.
We spoke with Rachel Patel, DNP, a bone health specialist with Banner Health, about what to watch for and how to maintain healthy levels.
What are the symptoms of vitamin D deficiency?
Some people don’t notice symptoms, especially early on. But signs may include:
Bone pain
Muscle aches or weakness
Fatigue
Difficulty walking
Increased risk of fractures
Low vitamin D levels over time can lead to conditions like osteoporosis, osteomalacia or rickets in children.
What causes vitamin D deficiency?
You may be at higher risk if you:
Don’t get enough sunlight
Have darker skin
Are older
Have conditions affecting absorption (like celiac disease or kidney disease)
Have obesity
Are exclusively breastfeeding (infants)
How to increase your vitamin D levels
There are three main ways to get vitamin D:
Sun exposure
Your skin produces vitamin D when exposed to sunlight, though factors like season, location and skin tone affect how much you make.
Food sources
Vitamin D is found in:
Fatty fish (salmon, tuna, swordfish)
Fortified dairy and plant-based milk
Eggs
Mushrooms
Supplements
Many people need supplements to reach healthy levels.
“Fat-soluble vitamins like vitamin D are stored in the body and should be taken as recommended,” Patel said.
How much vitamin D do you need?
The recommended amount varies, but adults over 50 typically need 800–1000 IU daily. Your provider may recommend more depending on your levels.
How long does it take to correct a deficiency?
With treatment, vitamin D levels can improve within a few weeks to a few months, depending on how low your levels are and your treatment plan.
Why vitamin D is important
Vitamin D supports:
“Vitamin D helps your body absorb key nutrients like calcium and magnesium,” Patel said.
When should you see a doctor?
Talk to your provider if:
You have symptoms of deficiency
You’re at higher risk
You’re considering supplements
Lab testing can confirm your levels and guide treatment.
Frequently asked questions about vitamin D
What are the signs of low vitamin D?
Fatigue, bone pain and muscle weakness are common signs.
Can you get enough vitamin D from food alone?
It can be difficult, so supplements are often needed.
Is vitamin D deficiency common?
Yes, it’s one of the most common nutrient deficiencies.
Can you get too much vitamin D?
Yes, but usually only from excessive supplementation.
The bottom line
Vitamin D plays an important role in your health, but many people don’t get enough. Recognizing symptoms and improving your intake through sunlight, food or supplements can help you maintain healthy levels.
If you have questions about your levels or are concerned about symptoms, talk to your health care provider or a Banner Health specialist.
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