5 Doctor-Approved Signs of Vitamin D Deficiency

Continue reading to uncover the most common signs of vitamin D deficiency and explore effective ways to boost your levels of this vital nutrient.

Fatigue

Feeling unusually tired is often the primary indicator of a vitamin D deficiency. If you’re experiencing fatigue despite adequate rest, it may be beneficial to discuss this with your doctor.

Research indicates that individuals who feel persistently exhausted frequently have low vitamin D levels. When these levels are improved, many report increased energy and a brighter mood. Additionally, sufficient vitamin D is vital for strength, performance, and balance—especially beneficial for elderly individuals in preventing falls.

Excessive Sweating

An unusual increase in sweating may signal a deficiency in vitamin D, particularly if your activity level, body temperature, and environmental conditions remain unchanged.

Dr. Holick notes that a sweaty forehead is often among the first visible signs of vitamin D deficiency, especially in newborns, who are unable to express other symptoms. This can also apply to adults—if you find yourself sweating excessively, a check of your vitamin D levels might be prudent.

Anxiety or Depression

Studies have found a connection between low vitamin D levels and both anxiety and depression. If you find yourself feeling unusually down or anxious, it may be worth consulting your healthcare provider.

One study found that individuals deficient in vitamin D were 75% more likely to experience depression than those with adequate levels. Additionally, further studies have linked low vitamin D with seasonal affective disorder (SAD), a type of depression influenced by seasonal variations, particularly in winter when sunlight is limited.

Aches and Pains

While minor soreness might not raise alarms, persistent muscle and joint pain lasting several weeks could indicate a possible deficiency in vitamin D. Consult your physician if you’re experiencing such symptoms.

Dr. Holick explains that a deficiency can lead to osteomalacia, a condition characterized by weakened bones, which may manifest as discomfort. Insufficient vitamin D levels have also been linked to rheumatoid arthritis, an autoimmune disorder affecting the joints, while ensuring adequate vitamin D intake has been shown to help reduce pain in individuals suffering from fibromyalgia.

Weak Bones

Given that vitamin D is essential for maintaining strong bones, frequently fracturing bones is a possible indicator of low levels of this vitamin.

In children, vitamin D deficiency can lead to rickets, while adults may develop osteoporosis. Both conditions result in brittle and fragile bones, making fractures more likely. Osteoporosis can progress without obvious symptoms, making regular screening important, as you might only discover it after sustaining a fracture.

Fortunately, there are various ways to boost your vitamin D intake. Here are some effective strategies.

Sun Exposure

Spending time in sunlight can provide a natural source of vitamin D. However, the amount of vitamin D your body produces varies based on factors such as the time of day, cloud cover, and season, according to the NIH. It’s important to note that excessive sun exposure can increase the risk of skin cancer, which is why the American Academy of Dermatology (AAD) suggests prioritizing dietary sources for daily vitamin D needs.

Diet

Vitamin D is naturally present in only a handful of foods, such as:

• Fatty fish (trout, salmon, tuna, mackerel)
• Fish liver oils
• Beef liver
• Egg yolks
• Cheese
• Mushrooms

Many other foods are fortified with vitamin D, meaning they contain additional vitamin D. These items include:

• Milk
• Plant-based milks (soy, almond, oat)
• Breakfast cereals
• Orange juice
• Yogurt

While many of these fortified foods are beneficial, it’s important to check product labels, as not all options contain high levels of vitamin D. Ensure you choose items that meet your dietary needs.

Supplements

If it’s challenging to obtain sufficient vitamin D through food sources, Dr. Holick suggests considering a vitamin D supplement. Always consult your doctor first to assess your vitamin D status, which can guide them in recommending the appropriate supplement type (such as vitamin D3 or D2) and dosage to raise your levels appropriately.

Dietary supplements are intended to complement your diet and are not substitutes for medical treatment, diagnosis, or cure for diseases. Use caution when considering supplements during pregnancy or breastfeeding, and consult with a healthcare professional before giving them to children.

—Additional reporting by Alisa Hrustic