Are you one of the 1 billion people worldwide who have insufficient vitamin D levels or a vitamin D deficiency? This common nutritional deficiency can cause subtle symptoms and lead to bigger problems, such as increased health issues.
Vitamin D is an important nutrient for immune health and mental health. If you notice symptoms of vitamin D deficiency, check with your doctor for testing.
Check out these vitamin D deficiency symptoms and what you can do about a deficiency, from a vitamin D supplement to more vitamin D foods.
Causes of Vitamin D Deficiency
Certain risk factors can lead to a vitamin D deficiency. People who don’t eat much food containing vitamin D or who don’t get much sunlight are often deficient. People with darker skin are also at a higher risk since higher melanin levels make it more difficult for the body to produce vitamin D from sunlight.
Certain health conditions also cause a deficiency, including being obese. People with celiac disease, Chrohn’s disease, and cystic fibrosis might not be able to absorb vitamin D efficiently. Sometimes your kidneys don’t convert vitamin D to its active form well.
Signs of a Vitamin D Deficiency
This helpful info details what vitamin D does for you, including preventing disease and illness, supporting weight loss, and supporting mental health. When you’re low on vitamin D, you might notice the opposite effect as well as other symptoms.
Common signs of a vitamin D deficiency include:
- Weak immune system with frequent illnesses
- Slow wound healing
- Fatigue
- Bone and muscle pain
- Bone loss
- Hair loss
- Depression
- Weight gain
The signs of a vitamin D deficiency are general and are symptoms of many other illnesses. Your doctor can test for nutritional deficiencies to determine if you’re vitamin D deficient.
What to Do
Your skin absorbs 50% to 90% of vitamin D from sunlight, and you get the rest from your diet. Increasing your time in the sun and eating more food with vitamin D can help.
Sunlight on your skin causes your body to make vitamin D, but spending too much time unprotected in sun increases your risk for sunburns and skin cancer. Spend a short time outside several days a week to boost vitamin D production. Head to the shade or slather on sunscreen well before you reach the point of getting a sunburn.
Some foods naturally contain vitamin D while most edible sources are fortified with the vitamin. Some vitamin D foods include:
- Fish, especially salmon and rainbow trout
- Fortified milk or milk substitutes
- Fortified breakfast cereals
- Fortified orange juice
- Egg yolks
- Beef liver
- Mushrooms, especially those treated with UV light
You can also take a daily vitamin D supplement. The dosage of the supplement you need can vary depending on how deficient you are. Discuss supplements with your doctor to determine the proper dosing for you.
Too Much Vitamin D
It’s possible to get too much vitamin D, especially if you’re taking a supplement. You usually can’t overdo vitamin D from the sun or food sources. Excessive supplementation can lead to vitamin D toxicity in rare cases.
When this happens, you can develop hypercalcemia, which is calcium buildup in your blood. That can cause vomiting, nausea, and weakness. If it continues, it can cause kidney problems or bone pain.
Dealing With a Vitamin D Deficiency
A vitamin D deficiency can lead to more illnesses and severe health conditions. Knowing the signs and taking steps to increase your vitamin D levels can help you stay healthier.
Look for more helpful information in our health archives.
