Vitamin D deficiency is a common vitamin deficiency that causes problems with your bone and muscle health. You might be at risk of a vitamin D deficiency if you have a condition that makes it difficult to absorb, if you do not get enough sunlight, or if you do not eat enough food that contains vitamin D. Deficiencies are more common in people over 65 and people with darker skin. It is a treatable and preventable condition.

What Is Vitamin D Deficiency?

Vitamin D deficiency is a common vitamin deficiency that occurs most often in people over 65 and in people with darker skin. Vitamin D plays an important role in bone and muscle health. A lack of vitamin D can also affect your nervous system and immune system. Vitamin D helps your body absorb calcium, so a deficiency in vitamin D can have detrimental effects on bone and muscle health.

There are three main ways your body can get vitamin D. You can get vitamin D by absorbing sunlight, eating foods that contain vitamin D, and taking supplements. If your body is not getting enough vitamin D through these means, you may experience symptoms of fatigue, muscle cramps, bone pain, a tingling sensation in the hands and feet, or muscle weakness. Vitamin D deficiency is a treatable and preventable condition.

How Do You Get Vitamin D?

• Absorbing sunlight.
• Eating foods rich in vitamin D.
• Taking vitamin D supplements.

Why Is Vitamin D Important?

Vitamin D is important because it plays a critical role in helping your body absorb calcium and maintain a good balance of calcium in the blood. This helps to support bone growth and overall bone health. Vitamin D also helps to support healthy tissue and muscle. Vitamin D has also been shown to support the nervous system and immune system.

If your body cannot balance calcium levels in the blood from vitamin D, it will take calcium from your bones. This can lead to bone demineralization, which can cause weak and brittle bones that are much easier to fracture. It can lead to soft bones in adults and rickets in children.

Signs of Vitamin D Deficiency

In children, a vitamin D deficiency may lead to rickets. Symptoms of rickets include:

• Bent or bowed legs due to abnormal bone growth patterns
• Bone pain
• Muscle weakness
• Joint deformities

In adults, signs of vitamin D deficiency may be harder to determine. Symptoms may include:

• Bone pain
• Fatigue
• Muscle cramps, aches, or weakness
• Mood changes, such as depression

Causes of Vitamin D Deficiency

There are several potential causes for vitamin D deficiency. The three main causes include:

• Not getting enough vitamin D through sunlight exposure and absorption.
• Not getting enough vitamin D through the food you eat.
• Your body is unable to properly absorb or use vitamin D.

Other potential causes of vitamin D deficiency include:

• Certain medical conditions
• Certain medications
• Weight-loss surgeries

Who Is Most at Risk for Vitamin D Deficiency?

Risk factors for vitamin D deficiency include:

• Being over 65
• Having darker skin
• Obesity
• Smoking
• Cystic fibrosis
• Crohn’s disease
• Celiac disease
• Kidney disease
• Liver disease

People taking certain medications are at greater risk of developing a vitamin D deficiency. Medications include:

• Laxatives
• Steroids
• Cholesterol lowering medications
• Anti-seizure medications
• Tuberculosis medication (Rifampin)
• Weight-loss medication (Orlistat)

Make sure to let your doctor know what medications and supplements you are on, as it may affect how your body absorbs vitamin D.

How Is Vitamin D Deficiency Diagnosed?

Vitamin D deficiency is diagnosed with a simple blood test. However, doctors do not typically check vitamin D levels as part of routine screening. Usually, a doctor will recommend checking your vitamin D levels if you have symptoms of vitamin D deficiency. Make sure to let your doctor know if you have a family history of osteoporosis, rickets, or bone fractures.

Vitamin D Deficiency Complications

A vitamin D deficiency, if left untreated, can lead to several health complications. Complications may include:

• Hypocalcemia (low blood calcium levels)
• Hypophosphatemia (low blood phosphate levels)
• Rickets (softening of bones in childhood)
• Osteomalacia (softening of bones in adults)

Although these complications can become serious, they are all quite treatable and preventable.

Preventing Vitamin D Deficiency

The best way to prevent becoming deficient in vitamin D is to ensure you are getting enough vitamin D, either through the food you eat, exposure to sunlight, or taking supplements. Make sure that you are not getting too much sun exposure without wearing sunscreen, as it can cause skin damage and skin cancer.

You can elevate your levels of vitamin D by eating a healthy balance of the following foods:

• Fatty fish (salmon, tuna, mackerel, or sardines)
• Rainbow trout
• Beef liver
• Egg yolks
• Cod liver oil
• Mushrooms

You can also elevate vitamin D levels in your body if you eat food or beverages that have been fortified with vitamin D, such as:

• Milk (cow, almond, soy, or oat milk)
• Breakfast cereals
• Other dairy products, such as yogurt
• Orange juice

Additionally, call +1 (866) 626-4393 or speak with your healthcare provider to determine if taking vitamin D supplements would be necessary or beneficial for you.

FAQs

Can You Have Too Much Vitamin D?

Yes. Vitamin D toxicity is a real thing. If you are taking too high of a dose of vitamin D through supplements, it can lead to toxicity. Symptoms of vitamin D toxicity include:

• Nausea
• Increased thirst
• Increased urination
• Constipation
• Weakness
• Poor appetite
• Confusion
• Ataxia (loss of coordination or impaired balance)
• Dysarthria (unclear speech due to muscle weakness in the mouth)

Always make sure to consult with your healthcare provider anytime you are considering taking a supplement. Your doctor will be able to inform you about the proper dosage and can monitor your levels with simple blood tests.

How Can I Raise My Vitamin D Levels Quickly?

If you are looking to raise your vitamin D levels, the quickest ways include getting sun exposure for about 5–20 minutes a day (make sure not to get too much sun exposure and wear SPF), eat a balanced diet that includes foods that are rich in vitamin D, or take supplements that include vitamin D. It usually takes about a week for your vitamin D levels to increase.

Does Low Vitamin D Cause Weight Gain?

Yes, low vitamin D can cause weight gain. People with higher levels of fat (a BMI of over 30%) tend to store more vitamin D in their fat cells. Vitamin D is a fat-soluble vitamin, which means it dissolves in fat. This can lead to people with obesity having lower levels of vitamin D in their blood.