Everything You Need to Know About Vitamin D Deficiency

winter sun bath

Few health issues impact people regardless of age group. Many potential health conditions are often linked to vitamin D deficiency. No wonder, an inadequate amount of vitamin D in many people is a rising health concern. Vitamin D is important for a wide range of functions. However, its deficiency could increase the risk of several health problems in the long run.

Deficiencies happen whenever a person doesn’t have enough vitamin D. The deficiency can happen if the person loses their ability to synthesize vitamin D from the sunlight. In this post, you will learn everything about the deficiency of vitamin D.

Factors That Increase The Risk Of Vitamin D Deficiency

Below are the important factors that increase the deficiency of vitamin D.


People who live in certain parts of the world with limited exposure to sunlight, especially during the winter may have the deficiency. On the contrary, people living in hot climatic places might be at risk. That’s because they will avoid going outdoors due to extreme heat.


Many people tend to spend little time outdoors because of several reasons. As such, their skin isn’t exposed to the sunlight. Besides, people who wear a lot of clothes for religious reasons or to protect themselves from the sun might develop a risk of deficiency.


If you don’t consume enough foods rich in vitamin D, chances are that you may suffer from vitamin D deficiency. Some examples of foods with less vitamin D include cereals and fortified dairy products.

  1. AGE

Your body may fail to produce an adequate amount of vitamin D due to your age. Because of less kidney function, your body will convert less vitamin D into calcitriol. This results in decreased absorption of calcium.


People who have issues with kidney and liver diseases will have low vitamin D levels. Having these diseases will decrease the ability of your body to synthesize vitamin D properly.

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Symptoms Of Vitamin D Deficiency

During the early stages of low vitamin D levels, the signs and symptoms of the deficiency could be subtle. Some of the common symptoms include sadness and fatigue. With less amount of vitamin D, you will find it challenging to maintain your energy levels. This becomes evident when you are involved in physical activities.

However, muscle weakness and pain in bones might indicate a deficiency of vitamin D. The bones become weak due to low vitamin D. The bones become painful and lead to bone fractures, sometimes. Deficiency of vitamin D can influence certain areas of your brain and impact the sleep-wake cycle.

Losing hair is a sign of deficiency. As such, new hair doesn’t emerge from the follicles. You might be low on vitamin D if your wounds are healing more slowly than expected. Vitamin D in low levels can result in heart disease. Also, you may find it hard to reduce your weight if your body has a deficiency in vitamin D.

Sources Of Vitamin D From Foods And Supplements

Below are good sources of foods with enough vitamin D levels.

  • Cheese
  • Beef liver
  • Oily fish such as salmon or mackerel
  • Egg yolks
  • Mushrooms
  • Fortified foods including margarine, soy drinks, milk, orange juice, and certain breakfast cereals

Some people might have to take supplements as well. If you feel that your diet is unable to provide you with the right requirement for vitamin D, you can have supplements. However, consult your doctor before deciding. They will recommend the right dosage to you. Or else, you might suffer from adverse effects.

What About Exposure To Natural Sunlight?

If you spend short periods outdoors, it can boost vitamin D levels. Keep in mind that inappropriate sun exposure can lead to skin cancer. Therefore, spend a short time outdoors with your lower legs, hands, and forearms exposed. Avoid using sunscreen while you are outdoors. If you have fair skin or other skin conditions, consult your doctor.

Tips To Avoid Deficiency

  • If you have medical conditions that prevent your body from absorption of nutrients, visit a physician immediately. Treating the condition the right way can help improve the levels of nutrients including vitamin D.
  • Try to maintain a healthy body weight. Consider walking or cycling because they will make your body stay fit while giving you the right exposure to sunlight.
  • If you have a family history of vitamin D deficiency or osteoporosis, it is wise to talk to your doctor and request a screening.