Vitamin D is crucial for building strong, healthy bones. It helps your body absorb calcium, and it also boosts your immune system, regulates cell growth, and reduces inflammation, according to the National Institutes of Health (NIH). But despite vitamin D’s numerous benefits, many of us don’t get enough of it.
About 35% of American adults are vitamin-D-deficient, according to the Cleveland Clinic. And the problem is even more pronounced worldwide: About 1 billion people have a vitamin D deficiency, and half the population is low on the nutrient.
That’s because very few foods naturally contain vitamin D. It’s called the sunshine vitamin for a reason. According to the NIH, many of us don’t get enough vitamin D in our diets. So we rely on the sun’s rays to provide the nutrient, instead.
Being low on vitamin D can increase your risk of high blood pressure and diabetes, says Michael Holick, M.D., endocrinologist and vitamin D expert. It’s also associated with several other health conditions, like osteoporosis, depression and anxiety, dementia, and certain cancers.
Feeling tired, achy, depressed—and worried you might be low on vitamin D? Here are the top signs of vitamin D deficiency and expert tips for getting enough of the nutrient.
Exhaustion
Fatigue is the number-one sign of a vitamin D deficiency. So if you’re feeling tired—even when you’ve gotten enough sleep—it may be worth mentioning to your doctor.
Research has shown that many patients who feel exhausted are low on vitamin D. And when you boost their vitamin D levels, they report feeling happier and more energetic. Vitamin D is also associated with strength, performance, and balance. Getting more of the nutrient has been shown to improve muscle strength and reduce falls, especially in older adults.
Sweat
Sweating more than usual? That extra perspiration may be a sign you’re low on vitamin D, especially if your activity level, body temperature, and environment have all stayed the same.
Dr. Holick says a sweaty forehead is often one of the first noticeable symptoms of a vitamin D deficiency, especially in newborns (who can’t report symptoms like weakness or fatigue). The same holds true for adults. So if you’re sweating a lot, consider getting your vitamin D levels checked.
Depression or Anxiety
Research has linked low vitamin D levels with both depression and anxiety. So if you catch yourself feeling down, worried, or all-around worse than usual, talk to your doctor.
One study found that people who were deficient in vitamin D were 75% more likely to develop depression than those who got enough of the nutrient. Other research has linked low vitamin D and seasonal affective disorder (SAD), a type of depression that happens seasonally—usually during the winter, when there’s less sun and light.
Aches and Pains
Soreness isn’t always a red flag. But if you experience joint pains or muscle aches that last for several weeks, ask your doctor if low vitamin D may be to blame.
Dr. Holick says that vitamin D deficiency can lead to osteomalacia, a condition where your bones become softer and weaker. “It’s often subtle, but some experience aches and pains in the bones,” he says. Being low on vitamin D is also associated with arthritis. And getting enough of the nutrient has been shown to relieve pain in people with fibromyalgia.
Broken Bones
Since vitamin D helps build healthy bones, frequently breaking your bones is a sign you may be low on the nutrient.
In children, vitamin D deficiency is associated with rickets. And in adults, it can lead to osteoporosis. Both conditions weaken and soften your bones, making them fragile and easy to break. Osteoporosis can progress without obvious symptoms, so unless you screen for it, you may not realize you have it until you break a bone.
How to Get More Vitamin D
You can get vitamin D in one of three ways: through the sun, through your diet, or through supplementation.
Sun Exposure
Stepping out in the sun can boost your vitamin D levels. But the amount you get may vary depending on season, time of day, and cloud cover, according to the NIH. Plus, sun exposure can increase your risk of skin cancer, so the American Academy of Dermatology (AAD) recommends getting as much vitamin D as you can through your diet.
Diet
Vitamin D is naturally found in just a few foods. These include:
- Fatty fish (trout, salmon, tuna, mackerel)
- Fish liver oils
- Beef liver
- Egg yolks
- Cheese
- Mushrooms
Other foods are fortified with vitamin D, meaning they contain extra vitamin D to help you get more of the nutrient. These include:
- Milk
- Plant-based milks (soy, almond, oat)
- Breakfast cereals
- Orange juice
- Yogurt
While these foods are often fortified, they don’t always contain extra vitamin D. So read the product label carefully.
Supplementation
It’s possible you won’t get enough vitamin D through your diet, Dr. Holick says. In these cases, you may want to take a vitamin D supplement. But talk to your doctor first. They can test you to see if you have a vitamin D deficiency and recommend a supplement to get your levels back in order.
Additional reporting by Alisa Hrustic
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