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How To Identify Vitamin D Deficiency: 6 Symptoms to Watch For

by Lauretta Iyamu, PharmD
June 19, 2025
Reading Time: 12 mins read
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Last Updated on June 19, 2025 by Lauretta Iyamu, PharmD

Are you constantly feeling tired, experiencing bone pain, or suffering from frequent infections? These could be signs of a vitamin D deficiency, a common yet often overlooked health issue.

Learn how this nutrient impacts your body, recognize the common vitamin D deficiency symptoms, and find out how to address and prevent deficiency to improve your

Table of Contents

Toggle
  • Why is Vitamin D Important?
  • Causes of Vitamin D Deficiency
  • Severe Symptoms of Vitamin D Deficiency
  • Risk for Vitamin D Deficiency
  • Diagnosis and Management
  • Conclusion

Why is Vitamin D Important?

Vitamin D deficiency is widespread and affects people of all ages worldwide. In the United States, much of the population does not have enough vitamin D. Various factors contribute to this widespread problem [3].

Vitamin D is essential for your body. It helps keep your bones and teeth strong, supports your immune, brain, and nervous systems, regulates insulin levels, and helps your lungs and heart function well.

One of its main jobs is to help your body absorb the calcium necessary for strong bones. Without enough vitamin D, your bones can become weak and more likely to break [1].

Vitamin D also helps your immune system fight off infections. A lack of vitamin D can make you more likely to get sick, with higher risks of illnesses like the flu and upper respiratory infections. It also helps reduce inflammation in your body [2].

Causes of Vitamin D Deficiency

mother and two kids walking in the park on a sunny day to get some vitamin d and prevent the deficiency

Limited Sun Exposure

Your skin makes vitamin D when it is exposed to sunlight. If you don’t get enough sun, especially in winter, your body may not produce enough vitamin D [4].

Poor Diet

Not many foods naturally contain vitamin D, so it’s hard to get enough from diet alone, making supplements and fortified foods important [5].

Skin Color

People with darker skin have more melanin, which reduces the skin’s ability to produce vitamin D from sunlight. This makes them more susceptible to deficiency [6].

Age

As you age, your skin’s ability to make vitamin D decreases, putting older adults at greater risk for deficiency [7].

Health Conditions

Certain health conditions, like obesity and diseases that affect fat absorption (such as Crohn’s disease), can affect how your body uses vitamin D [8].

What Are Symptoms of Vitamin D Deficiency?

lady feeling tired and fatigued due to symptoms of vitamin d deficiency

Vitamin D deficiency can appear in many ways, and the symptoms can be subtle or severe, depending on your levels. Here are some common symptoms:

Fatigue

Feeling extremely tired and lacking energy are common signs of vitamin D deficiency. Persistent tiredness can make it hard to get through your day [9].

Bone Pain and Ache

You might feel bone pain, especially in the lower back and legs. This happens because your body can’t absorb enough calcium without vitamin D [3].

Muscle Weakness

Weak muscles, especially those near your trunk, like the upper arms or thighs, can be a symptom of low vitamin D levels. This can make everyday tasks harder [7].

Depression

There is a clear link between low vitamin D levels and a higher risk of depression. Vitamin D helps protect the brain and reduce inflammation, which affects how the brain works [6].

Anxiety

Low vitamin D levels are linked to higher levels of anxiety, especially in older adults. Vitamin D is important for keeping your mood steady and your brain healthy [6].

Mood Swings

Mood swings and sadness can also be signs of vitamin D deficiency. Keeping enough vitamin D in your body is important for staying emotionally stable [6].

Hair Loss

A lack of vitamin D, which is important for hair health, can sometimes cause severe hair loss [10].

Loss of Appetite

If you have a reduced desire to eat, it could be a sign of vitamin D deficiency. This can lead to other health problems [5].

Frequent Infections

Vitamin D plays an important role in the immune system. A weakened immune system can expose you to illnesses and increase the risk of infections, including upper respiratory tract infections and influenza. [11].

Pale Skin

Having lighter skin than usual can indicate vitamin D deficiency [4].

Severe Symptoms of Vitamin D Deficiency

In more serious cases, a vitamin D deficiency can cause:

Bone Deformities

Children with severe vitamin D deficiency can develop rickets, which causes their legs to bow outwards. This condition is due to soft and weak bones [12].

Osteomalacia

In adults, severe vitamin D deficiency can lead to osteomalacia. This condition makes bones soft and painful, increasing the risk of fractures [8].

Muscle Spasm and Twitch

Low calcium levels, regulated by vitamin D, can cause muscle spasms and twitches [3].

Fractures

Weak bones from a lack of vitamin D can break more easily. This is especially a concern for older adults [13].

Risk for Vitamin D Deficiency

Certain groups are more at risk for vitamin D deficiency and might show additional symptoms:

Children

Kids with low vitamin D levels might be irritable, lethargic, have developmental delays, and experience bone changes or fractures [10].

Older Adults

Older adults are more likely to fall and break bones due to muscle weakness and loss of bone density [7].

People with Darker Skin

Higher levels of melanin in the skin can reduce the production of vitamin D from sunlight, leading to higher rates of deficiency in people with darker skin [6].

Obese Individuals

Higher body fat can trap more vitamin D, making it less available for the body to use [8].

Diagnosis and Management

Doctor-explaining-vitamin-D-deficiency-to-a-patient.

Testing and Diagnosis

Recognizing vitamin D deficiency symptoms is the first step, but confirming it needs proper testing.

If you think you might be low on vitamin D, a healthcare provider will likely recommend a blood test to measure your serum 25-hydroxyvitamin D levels. 

This test is the most accurate way to check your vitamin D status.

Serum 25 (OH)D LevelInterpretation
< 20 ng/mLDeficient
20-29 ng/mLInsufficient
30-100 ng/mLSufficient

Treatment and Prevention

Once diagnosed, treating vitamin D deficiency usually involves increasing your vitamin D intake through diet, supplements, or both. 

The recommended amount of vitamin D varies by age, sex, and life stage:

Age GroupRDA (IU/day)
Infants (0-12 months)400
Children (1-18 years)600
Adults (19-70 years)600
Adults (71+ years)800
Pregnant/Breastfeeding Women600

Supplements can be a good way to raise your vitamin D levels, especially during winter or if you don’t get enough sun. 

Always talk to a healthcare provider before starting any supplements.

Dietary Sources and Supplements

Foods-rich-in-vitamin-D-like-salmon-eggs-and-fortified-milk

Diet plays an important role in maintaining vitamin D levels. Some foods naturally contain vitamin D, while others are fortified.

Here are some foods rich in vitamin D:

Food SourceVitamin D Content (IU) per Serving
Cod liver oil (1 tbsp)1,360
Salmon (3.5 oz)447
Tuna (3.5 oz)154
Fortified milk (1 cup)115-124
Fortified orange juice (1 cup)100
Egg yolk (1 large)41

Supplements are a good option if you can’t get enough vitamin D from food alone. Vitamin D supplements come in two forms:

  • D2 (ergocalciferol)
  • D3 (cholecalciferol)

Taking vitamin D3 supplements is often recommended, as they are more effective than D2 at raising vitamin D levels.

Regular, safe sun exposure can increase vitamin D levels. Just 10–30 minutes of midday sunlight several times a week can make a big difference [4].

Always consult your doctor before starting any supplement regimen [11].

Conclusion

Vitamin D deficiency is a common but serious issue that can affect your health in many ways. Addressing vitamin D deficiency requires taking action, from getting tested to making dietary changes and possibly taking supplements.

By recognizing the symptoms and understanding the importance of vitamin D, you can take steps to ensure you get enough.  Whether through diet, supplements, or more sun exposure, maintaining good vitamin D levels can improve your bone health, immune system, and mood

Always talk to a healthcare professional to find the best approach for your needs. Keeping your vitamin D levels in check is important to a healthy and happy life.

FAQs: What Are Symptoms of Vitamin D Deficiency?

Q: How can I tell if I have a vitamin D deficiency?
A: Look for symptoms like constant tiredness, bone pain, muscle weakness, mood changes, and frequent infections. If you’re experiencing several of these, seeing a doctor might be a good idea.

Q: What foods can help improve my vitamin D levels?
A: Foods like fatty fish (salmon, tuna), egg yolks, and fortified products (milk, orange juice) are good sources of vitamin D. Including these in your diet can help boost your levels.

Q: How much sun do I need to get enough vitamin D?
A: Generally, 10-30 minutes of midday sun exposure several times a week can help your body produce enough vitamin D. The exact time depends on your skin type and where you live.

Q: Can vitamin D deficiency cause mood changes?
A: Yes, low levels of vitamin D can affect your mood, potentially leading to feelings of sadness or depression. Ensuring you get enough vitamin D can help improve your mental health.

Q: Who is at risk for vitamin D deficiency?
A: People at higher risk include those with limited sun exposure, older adults, people with darker skin, those who are obese, and individuals with certain health conditions that affect absorption.

References

  1. The Role of Vitamin D in Bone Health. PubMed, https://www.ncbi.nlm.nih.gov/books/NBK532266/.
  2. Vitamin D and Immune System. PMC, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/.
  3. Vitamin D Deficiency. StatPearls, https://www.ncbi.nlm.nih.gov/books/NBK532266/.
  4. “Sunlight and Vitamin D Synthesis.” ScienceDaily, https://www.sciencedaily.com/news/health_medicine/vitamin_d/.
  5. Dietary Sources of Vitamin D. Nature, https://www.nature.com/articles/s41430-020-0558-y.
  6. Vitamin D and Skin Color. Yale Medicine, https://www.yalemedicine.org/conditions/vitamin-d-deficiency.
  7. Vitamin D Deficiency in Older Adults. American Family Physician, https://www.aafp.org/pubs/afp/issues/2009/1015/p841.html.
  8. Vitamin D and Obesity. Frontiers in Nutrition, https://www.frontiersin.org/articles/10.3389/fnut.2023.1070808/full.
  9. Symptoms of Vitamin D Deficiency. University Health Center, https://health.unl.edu/9-vitamin-d-deficiency-symptoms-and-10-high-vitamin-d-foods.
  10. Vitamin D Deficiency Symptoms. Medscape, https://emedicine.medscape.com/article/128762-overview.
  11. Vitamin D and the Immune System. Office of Dietary Supplements, https://ods.od.nih
Tags: Health SymptomsNutrient DeficiencySigns and Symptoms
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