Vitamin D Deficiency - Symptoms, Causes, & Solutions

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Last Updated on December 5, 2024

Vitamin D is often referred to as the “sunshine vitamin” due to its production in the skin in response to sunlight exposure. This crucial nutrient plays a significant role in maintaining bone health, supporting immune function, and regulating various bodily processes.

According to the National Institutes of Health (NIH), approx. 1 in 4 U.S. adults have low vitamin D levels.

And deficiencies will continue to get worse, if left untreated… especially in darker months.

I find that a lot of my clients are aware that they need Vitamin D, especially those that don’t get a lot of sunlight… but they don’t know why, how important Vitamin D really is, symptoms of deficiency, how much they need, or how to get it into their diet/body.

Fun fact: Vitamin D is actually a hormone and is critical for hormone balance, bones, and health but most people aren’t getting enough… and getting too much can cause a lot of problems, too!

Vitamin D deficiency & toxicity is a widespread concern, affecting millions globally.

In this blog post, we’ll explore Vitamin D’s function in the body, symptoms of deficiency, risk factors and causes of deficiency. You’ll find out how much Vitamin D you really need, the best foods & supplements to boost Vitamin D levels safely and naturally – without overdoing it, too.

Let’s dig in!

Understanding Vitamin D

Here’s what you need to know…

Vitamin D is a fat-soluble vitamin that exists in two main forms: D2 (ergocalciferol) and D3 (cholecalciferol).

Vitamin D2 is primarily obtained from limited plant sources (like UV grown mushrooms & fortified orange juice) as well as fatty fish, egg yolks, and fortified dairy products.
Vitamin D3 is synthesized in the skin when exposed to ultraviolet B (UVB) rays from sunlight.

Importance of Vitamin D

Vitamin D is often referred to as a vitamin, but it actually functions as a hormone in the body, which is a critical distinction in understanding its role in human health. Here’s an explanation of how vitamin D operates as a hormone & how it affects the body & metabolism:

Vitamin D Production in the Body

Vitamin D is unique because it can be synthesized in the skin through exposure to ultraviolet B (UVB) rays from sunlight. When the skin is exposed to UVB rays, a cholesterol derivative in the skin is converted into vitamin D3 (cholecalciferol). This process begins a series of transformations:

Conversion to Active Form: After synthesis in the skin, vitamin D3 is transported to the liver, where it is converted to calcidiol (25-hydroxyvitamin D). It then travels to the kidneys, where it is converted to its active form, calcitriol (1,25-dihydroxyvitamin D). It is this active form that acts as a hormone.

Vitamin D as a Hormone

Once converted to calcitriol, vitamin D behaves like a hormone by regulating various physiological processes:

Calcium and Phosphorus Homeostasis: Calcitriol plays a crucial role in maintaining calcium and phosphorus balance in the body. It enhances the absorption of calcium from the intestine, promotes calcium reabsorption in the kidneys, and mobilizes calcium from the bones when necessary. This regulation is vital for maintaining bone health and metabolic function.
Gene Regulation: Vitamin D receptors (VDRs) are present in nearly every cell in the body. When calcitriol binds to these receptors, it influences the expression of genes involved in numerous biological processes, including cell growth, immune function, and inflammation. This gene regulation highlights its role beyond that of a simple nutrient.

Vitamin D’s Impact on Health

As a hormone, vitamin D is involved in several key health aspects:

Immune System Regulation: Calcitriol modulates immune responses, promoting the function of immune cells and enhancing the body’s defense against infections. It can also play a role in reducing the risk of autoimmune diseases.
Bone Health: By regulating calcium and phosphorus levels, vitamin D ensures proper mineralization of bones, preventing disorders like rickets in children and osteomalacia or osteoporosis in adults (aka increased fracture risk). Vitamin D is also linked to back pain. A 2018 study in 98 adults with lower back pain linked lower levels of vitamin D to more severe pain.
Inflammation and Wound Healing: Vitamin D has anti-inflammatory effects, which are important for controlling the body’s healing process. Chronic deficiency may result in slower healing times, especially for skin wounds, due to the lack of proper immune and inflammatory regulation. For example, a 2014 study in 221 people found that those with severe vitamin D deficiency were more likely to have higher levels of inflammatory markers that can jeopardize healing.
Chronic Disease Prevention: Emerging research suggests that adequate vitamin D levels may lower the risk of various chronic conditions, including cardiovascular diseases, certain cancers, and autoimmune diseases. Low vitamin D levels have been linked to an increased risk of chronic conditions, too, like slow wound healing or reoccuring illness.
Hormone Regulation: Vitamin D influences insulin production and sensitivity, which plays a role in how the body stores or uses glucose. Poor insulin sensitivity can lead to higher blood sugar levels, which may promote fat storage, particularly in stubborn areas like the belly.
Increased Infection Risk: Insufficient vitamin D can impair immune function, making individuals more susceptible to respiratory infections and other illnesses.
Mental Health Issues: Research suggests that vitamin D deficiency may contribute to mood disorders, including anxiety and depression, especially in older adults.
Low Red Blood Cells: Vitamin D is essential for the growth and release of red blood cells into circulation. A lack of red blood cells can be caused by low levels of vitamin D. Red blood cells develop within bone marrow – with its role in bone health and cell synthesis, vitamin D is essential for the growth and release of red blood cells into circulation. Low levels can result in symptoms like pale skin, dark circles, and even anemia.
Metabolic Disorders: Some studies have shown a potential link between low vitamin D levels and an increased risk of diabetes and metabolic dysfunction and syndrome. Vitamin D has anti-inflammatory effects, which are beneficial for metabolism. Chronic inflammation is often associated with obesity and metabolic syndrome, conditions linked to increased fat storage and weight gain.
Fat Cell Behavior: Some studies suggest that vitamin D affects fat cells directly, reducing their size and potentially making it easier to lose fat. When vitamin D levels are low, fat cells may expand or be more resistant to shrinking.

I find that health risks accelerate in Vitamin D deficiency when other hormone imbalances, nutrient deficiencies, and perimenopause or menopause are present. So once you have an issue or deficiency, symptoms and health issues snowball until the root cause (aka imbalance or deficiency is resolved.)

Symptoms of Vitamin D Deficiency

Given how crucial vitamin D is for immune function, bone health, hormone regulation, and even mood and metabolism, understanding its deficiency symptoms is vital.

Symptoms of deficiency can manifest in several ways, produce a wide range of symptoms, often subtle at first but potentially impactful over time. These symptoms are alerting you to potential issues with your vitamin D levels.

Do you have symptoms of a vitamin D deficiency?

Here are some common signs to watch for:

Frequent Illness or Infections: Increased susceptibility to colds, flu, respiratory infections, or other illnesses.
Fatigue and Low Energy: Persistent tiredness, a lack of energy, or feeling tired even after adequate rest.
Bone and Back Pain: Aching bones, joint pain, or lower back pain, which can indicate issues with bone health.
Muscle Weakness, Pain, or Cramps: Weak muscles, cramps, or general muscle soreness, especially with physical activity. A 2014 study found that 71% of people with chronic pain had a deficiency in the vitamin.
Slow Wound Healing: Cuts, scrapes, or wounds that take longer than usual to heal.
Bone Loss or Fractures: Increased risk of fractures or bone density loss, as in osteopenia or osteoporosis.
Mood Changes: Anxiety, depression, or increased feelings of sadness or irritability.
Hair Loss: Unexplained hair thinning or loss. Severe deficiency can contribute to hair loss, particularly in women.
Weight Gain or Difficulty Losing Weight: Possible links to increased fat storage and difficulty shedding excess weight. This is especially true for men.
Chronic Pain: Persistent, unexplained pain that doesn’t respond well to typical treatment.
Impaired Growth in Children: Slowed growth and developmental issues in children.
Head Sweating: Sweating from the head (not related to temperature or any other related conditions) is a classic first of vitamin D deficiency.
Poor Sleep Quality: Sleep disturbances or difficulty falling and staying asleep.
Higher Risk of Chronic Conditions: Increased vulnerability to conditions like cardiovascular disease, diabetes, certain cancers, and autoimmune disorders.
Loss of appetite: A loss of appetite may occur
Pale skin: Pale skin may occur.
Weight gain: A 2020 study found a possible link between low vitamin D and weight gain, especially in males. Weight gain is more of a secondary results of deficiency due to fatigue, pain, and lack of energy & motivation from deficiency induced inflammation & mood disorders.

Vitamin D Deficiency Causes & Risk Factors

Vitamin D deficiency can stem from various factors, including lifestyle habits and underlying health conditions. You may be at higher risk if you have:

Darker skin – higher melanin can reduce vitamin D production
Infants who are breastfeeding – especially if not receiving vitamin D supplementation
Age 65 and older – aging skin is less efficient at producing vitamin D
Minimal sunlight exposure – such as those living far from the equator or in low-sunlight areas
Overweight or obesity – excess body fat can affect vitamin D levels
Chronic kidney or liver disease – these organs play a role in vitamin D metabolism)
Conditions affecting nutrient absorption – like Crohn’s disease or celiac disease
Certain medications – (such as statins) that can interfere with vitamin D metabolism

TOO MUCH VITAMIN D IS TOXIC

Remember, it’s possible to have too much vitamin D, which can lead to a condition called vitamin D toxicity or hypervitaminosis D. This occurs most often from excessive supplementation (typically exceeding 10,000 IU’s), as it’s difficult to get too much vitamin D from sunlight or food alone. Since vitamin D is fat-soluble, it can accumulate in the body at toxic levels if taken in large doses over time.

Symptoms of Vitamin D Toxicity

Excess vitamin D can lead to dangerously high levels of calcium in the blood (hypercalcemia), which may cause:

Nausea and vomiting
Weakness and fatigue
Loss of appetite
Increased thirst and frequent urination
Confusion, irritability, or depression
Kidney stones and, in severe cases, kidney damage

Managing Vitamin D Intake Safely

To avoid toxicity, it’s best to get vitamin D levels checked before starting high-dose supplementation and follow healthcare guidance on appropriate dosing. Regular monitoring is especially important if you’re using high-dose vitamin D to treat a deficiency or specific condition.

HOW MUCH VITAMIN D DO YOU NEED TO PREVENT DEFICIENCY?

Most people need around 600–800 IU of vitamin D daily, though some may need more based on age, health status, or specific needs.

Typically, vitamin D toxicity is only a risk when consuming doses of 10,000 IU or more per day over an extended period.

Never ever take more than 800 IU’s long tern or if you don’t know if you actually need it or if your liver and kidneys can handle it.

Safe Levels of Vitamin D

Here’s a table with the recommended daily intake of vitamin D, based on age and life stage:

Age Group	Recommended Daily Intake of Vitamin D (IU)
Infants (0–12 months)	400 IU
Children (1–18 years)	600 IU
Adults (19–70 years)	600 IU
Older Adults (71+ years)	800 IU
Pregnant/Breastfeeding Women	600 IU

These recommendations may vary depending on individual health conditions, geographic location, and sun exposure. For personalized advice, it’s best to do functional lab work to pinpoint the correct dosage and diet interventions.

How to Reverse Vitamin D Deficiency?

Reversing vitamin D deficiency involves a multifaceted approach that includes dietary changes, sunlight exposure, supplementation, and lifestyle modifications.

Here are six effective strategies to boost Vitamin D levels quickly and safely:

1. Increase Sunlight Exposure

Aim to get regular, safe sunlight exposure. Spending 10 to 30 minutes outdoors several times a week can help boost vitamin D levels. Factors such as skin tone, geographic location, and time of year influence how much sunlight is needed.

Guidelines for Sun Exposure:
- Light Skin: 15-30 minutes of sun exposure on the arms and legs two to three times per week.
- Medium Skin: 30-45 minutes of sun exposure.
- Dark Skin: 45 minutes to 2 hours of sun exposure.

Did you know that getting just 10 minutes of sunshine (ultraviolet B, or UVB) per day helps the body create approximately 10,000 IU of vitamin D? This level is safe by the way. But this is also why overdoing it with supplements isn’t recommended.

If you can’t get enough sun exposure, for whatever reason, supplementation is recommended.

2. Incorporate Vitamin D-Rich Foods

Include foods high in vitamin D in your diet. Some of the best food sources of Vitamin D include:

Fatty Fish: Salmon, mackerel, trout, and tuna are among the best sources.
Cod Liver Oil: One of the richest sources of vitamin D, often available as a supplement.
Fortified Dairy Products: Many milk brands, as well as some yogurts and cheeses, are fortified with vitamin D.
Fortified Plant-Based Milks: Almond, soy, and oat milks often contain added vitamin D.
Egg Yolks: Eggs contain vitamin D, with most of it in the yolk.
Fortified Orange Juice: Certain orange juices are fortified with vitamin D.
Beef Liver: Though less commonly consumed, it provides vitamin D along with other nutrients.
Mushrooms Exposed to UV Light: Varieties like maitake and portobello mushrooms produce vitamin D when exposed to sunlight or UV light.

Try to eat 2-4 servings of the foods above daily to get enough Vitamin D in your diet.

Consume Fat with Vitamin D

Remember, vitamin D is fat-soluble, so its absorption is enhanced when consumed with dietary fats, as fats help stimulate bile production, which aids in the vitamin’s absorption in the small intestine. Fatty fish already has fat, but if you choose mushrooms or OJ, make sure you’re consuming fats along with your meal, too.

Consume K2 with Vitamin D

K2 is also important when consuming Vitamin D, especially for bone health benefits! Vitamin K2 doesn’t directly increase vitamin D absorption but works synergistically with it to optimize calcium metabolism in the body. Vitamin D enhances calcium absorption, while vitamin K2 helps direct calcium to the bones and teeth and away from soft tissues, like arteries, where it can cause calcification.

Together, vitamin D and K2 improve bone health and prevent calcium buildup in arteries, reducing the risk of cardiovascular issues. This combination ensures that vitamin D’s effects on calcium absorption benefit the bones without unwanted side effects elsewhere in the body.

You don’t need to supplement with vitamin K2 to absorb vitamin D3 unless you are a vegan. There is an abundance of vitamin K2 in animal protein food sources. So, if you eat meat daily, you will have far more than enough vitamin K2 to assimilate the vitamin D3.

3. Take Vitamin D Supplements

If sunlight exposure and dietary changes are insufficient, vitamin D supplements can be an effective way to increase levels. I highly recommend supplements to anyone limiting sun exposure or that doesn’t eat food rich sources often, especially for vegans and vegetarians. I also recommend supplementation to ensure balance and proper intake of ALL nutrients. This is important as all nutrients work together, so overdoing one can imbalance and deplete others and make health matters worse.

There are two main types of Vitamin D supplements:

Vitamin D2 (ergocalciferol): A plant-based option often used in fortified foods. To get this, simply eat the foods recommended above.
Vitamin D3 (cholecalciferol): Generally considered more effective for raising vitamin D levels. 800-1000 IU’s a day is an ideal amount. You can take a Vitamin D3 supplement. I recommend this D3 supplement most.
You can also take a balanced multivitamin/multimineral. I recommend this route because you’ll prevent/treat other nutrient deficiencies as well. I recommend this multivitamin/multimineral most as it’s balanced and has everything you need to boost mood, energy, immunity, and metabolism daily – while reversing/preventing deficiencies.

Only take liquid or liquid gel caps because they seem to be far more effective.

Before starting a supplement, consult with a healthcare provider to determine the appropriate dosage and form based on your specific needs.

4. Regular Testing

For individuals at risk of deficiency, that have symptoms, and risk factors, testing of vitamin D levels (as well as other hormones and nutrient deficiencies) can help monitor progress and adjust supplementation or dietary strategies as needed.

Functional nutrient deficiency tests can easily determine if you are within the optimal range and other biomarkers that can affect levels and other things that should be addressed to get back in healthy ranges.

If you’re experiencing symptoms & have risk factors and are interested in functional labs, you can apply to work with me here. During our consult we’ll discuss all of your options & possible treatment plans to get you the results you want.

5. Lifestyle Modifications

Incorporate lifestyle changes that can enhance overall health and help improve vitamin D levels:

Engage in Outdoor Activities: Regular outdoor physical activities, such as walking, biking, or gardening, can increase sun exposure and overall well-being.
Balance Indoor Time: While indoor activities are often necessary, try to balance them with time spent outside to enhance sunlight exposure.
Healthy Weight Management: Maintaining a healthy weight can help optimize vitamin D levels and improve overall health.
Reduce Stress: Stress increases cortisol which in turn increases inflammation and nutrient requirements. Stress also makes it harder to absorb and metabolize nutrients properly. Use stress reduction techniques like breathing exercises and Somatic Exercises to reduce cortisol and stress levels quickly and naturally.

I highly recommend my Magic Moves Somatic Exercise Program to anyone that experiences nutrient deficiency symptoms, stress, or have a known or suspected hormone imbalance. Somatic exercises make it significantly easier to reverse nutrient deficiencies, balance hormones, and feel fantastic.

Vitamin D deficiency is a common health concern with significant implications for overall well-being that affects one in 4 adults worldwide.

By understanding the symptoms, risks, and causes, you can take proactive steps to reverse deficiency and promote better health.

Adequate sunlight exposure, a balanced diet rich in vitamin D, and appropriate supplementation are effective strategies to ensure optimal levels. Regular monitoring of symptoms, nutrient levels, and addressing underlying health issues can further support this goal.

Consulting with a functional healthcare provider for personalized advice is essential, especially for those at risk of deficiency or experiencing symptoms. By prioritizing vitamin D, we can enhance our immune function, support our mental health, and protect our bones, ultimately leading to a healthier and happier symptom-free life.

If you’d like to explore a personalized meal or supplement plan, functional labs, or support you can apply to work with me here.

In the meantime, I recommend this multivitamin/multimineral most because has everything you need to reverse/prevent deficiencies and boost mood, energy, metabolism, and immunity in the process.

Hope this helped!

Your Coach & Biggest Cheerleader,