This Is the #1 Unexpected Way Your Body Is Telling You That You Have a Vitamin D Deficiency
Don't ignore this important signal from your body.
Our bodies are pretty smart. Very often, they can instantly alert us when something isn’t quite right, prompting us to investigate further with the help of a medical professional. While some signals are more obvious, like the first signs of a heart attack, for instance, others are more nuanced and can fly under the radar. Case in point: the initial, subtle clues that you have a vitamin D deficiency.
This type of deficiency is extremely common—in fact, according to a 2011 study, a surprising 42 percent of Americans are deficient in vitamin D.
So, what are the indications that your body is running low on vitamin D? And why is vitamin D so important? We asked the experts to fill us in.
What Is Vitamin D?
Ashley Kitchens, MPH, RDN, plant-based registered dietitian and owner of Plant Centered Nutrition, says that vitamin D is an essential, fat-soluble nutrient and a hormone your body makes.
“Vitamin D plays a crucial role in maintaining healthy bones and teeth by helping absorb calcium,” she explains. “It also assists with the absorption of other nutrients like magnesium, phosphate and zinc. It’s involved with many other processes throughout the body, such as regulating cell growth, immune function and inflammation.”
Dr. Ron Hunninghake, MD, a residency-trained family physician who specializes in integrative medicine, adds that vitamin D may play a role in preventing chronic diseases like cancer, diabetes and heart disease, making it a very important nutrient to have in your system.
Primarily, we gain vitamin D through sun exposure—although Kitchens notes that there are a few foods that naturally contain levels of vitamin D, like salmon or sardines, egg yolks and mushrooms that have been exposed to sunlight. You can also look to foods fortified with vitamin D, such as orange juice and some cereals.
Ultraviolet B (UVB) rays from the sun specifically help our bodies manufacture vitamin D. Dr. Hunninghake says that we should keep in mind that adequate sun exposure varies with the seasons, a location's latitude and the time one spends regularly outdoors with exposed skin.
Since we spend most of our time indoors, many people turn to vitamin D supplements to bring up their level.
“Adequate and appropriate supplementation with vitamin D3 has become a medical imperative in our modern times,” Dr. Hunninghake says.
What Can Cause a Vitamin D Deficiency?
“There are several factors that can cause a vitamin D deficiency, including a lack of exposure to sunlight, a poor diet lacking in vitamin D-rich foods, malabsorption syndromes and certain medications that interfere with vitamin D absorption,” Dr. Hunninghake says. He adds that people who live in northern latitudes or areas with little sunlight, older adults, those with darker skin and those who wear clothing that covers most of their skin are at an increased risk of vitamin D deficiency.
Related: Could Wearing Sunblock Cause a Vitamin D Deficiency?
The #1 Way Your Body Is Telling You That You Have a Vitamin D Deficiency
Dr. Hunninghake says that the number one way a person’s body is telling them that they have a vitamin D deficiency is through bone and muscle pain.
“Vitamin D plays a crucial role in calcium absorption and bone health, and a deficiency can lead to weakened bones, increased risk of fractures and muscle weakness,” Dr. Hunninghake points out.
Kitchens says that muscle weakness and fatigue are typical symptoms of a vitamin D deficiency, “however, these are very common conditions that aren’t always indicators of a vitamin D deficiency.” And oftentimes, people with a vitamin D deficiency don’t even experience symptoms.
That’s why is crucial to have your vitamin D level checked if you’re experiencing the aforementioned symptoms. As Kitchens explains, diagnosing a vitamin D deficiency typically starts with visiting your healthcare provider. You may receive a physical exam and review your medical history. Your healthcare provider will order a blood test to check your vitamin D level. They may even check for low levels of calcium or phosphate in the blood.
Depending on your results, Dr. Hunninghake says, “The actual dose required to achieve optimal levels is often quite individualized requiring individualized adjustments with frequent retesting.”
Related: A Study of 12,000 People Found That Taking This One Supplement May Lower Your Dementia Risk by 40%
Other Signs and Symptoms of Vitamin D Deficiency
Apart from bone and muscle pain, decreased sleep quality is another big one to look out for. According to Dr. Hunninghake, other signs can include:
Difficulty thinking clearly and cognitive impairment, often stemming from accompanying sleep difficulties
Hair loss
Delayed wound healing and increased fracture risk
Increased risk of infections, especially viral illnesses such as Covid
Kitchens says that if your deficiency isn’t addressed, it can lead to consequences like high blood pressure, type 2 diabetes and impaired immune function.
Related: What Do We Actually Know About the Link Between Vitamin D and COVID?
How To Boost Your Vitamin D Levels
While this all might sound a bit dire, there are easy, achievable ways to reach your optimal level of vitamin D—just be sure to talk to your doctor about the level you should strive for, which is based on your individual body and needs.
First and foremost, Kitchens emphasizes the importance of getting outside in the sun.
“Sun exposure is the most natural way, and sometimes the best way, to get a sufficient amount of vitamin D,” she advises. “Being outside for around 15 minutes a day without sunscreen can be enough to help you boost your vitamin D level.” Dr. Hunninghake notes that the adequacy of sunlight exposure will vary seasonally and with your latitudinal location.
You can also eat more fatty fish. She says, “If you eat fish, many types of fish, such as salmon, mackerel, tuna and herring are high in vitamin D. Incorporating these foods into your diet can help increase your vitamin D intake naturally.”
If you’re a vegetarian or vegan, you have the option of adding mushrooms to your diet. Kitchens says that some varieties, such as maitake, shiitake or white button, are naturally rich in vitamin D.
You can also try fortified foods. “Many foods have been fortified with vitamin D, such as certain breakfast cereals, milk (plant and dairy-based) and orange juices," Kitchens says. "Look for products that say ‘fortified with vitamin D’ on the label.”
Like many others out there, you can also take a vitamin D supplement, which is a straightforward way to get your daily recommended intake of vitamin D. “Make sure to talk with your doctor before taking any supplements,” Kitchens says.
Next up, find out if you can soak up vitamin D through a window.
Sources
Ashley Kitchens, MPH, RDN, plant-based registered dietitian and owner of Plant Centered Nutrition.
Dr. Ron Hunninghake, MD, a residency-trained family physician who specializes in integrative medicine.
Nutrition Research: “Prevalence and correlates of vitamin D deficiency in US adults”
