Vitamin D deficiency symptoms, causes and recovery

Vitamin D is a fat-soluble nutrient that helps your body absorb calcium, maintain strong bones, support muscle function and keep the immune system working normally. Vitamin D deficiency symptoms can include fatigue, bone or back discomfort, muscle weakness, frequent illness and changes in mood. The practical takeaway is simple: combine sensible sun exposure, vitamin D-rich foods and professional guidance if symptoms persist or you suspect your levels are low.

1. Vitamin D fatigue and tiredness

Do you feel unusually tired, even after enough sleep, or struggle with low energy throughout the day? Persistent fatigue is one of the most common and easily missed signs of low vitamin D because it can build gradually and feel similar to stress, poor sleep or a busy lifestyle.

Prevention and treatment

• Spend time outdoors: Aim for regular sunlight exposure, ideally 10-30 minutes several times a week.
• Dietary sources: Incorporate vitamin D-rich foods such as fatty fish (salmon, mackerel), egg yolks, and fortified dairy products.
• Supplements: If sunlight and diet aren't enough, consult your healthcare professional about taking a vitamin D supplement.

2. Bone and back pain

Vitamin D is crucial for calcium absorption, which is important for bone strength and mineral density. A deficiency can contribute to aches in the bones, hips or lower back because the body has less support for maintaining healthy bone structure over time.

Prevention and treatment

• Exercise: Engage in weight-bearing activities like walking, jogging, or strength training to keep bones strong.
• Calcium intake: Ensure you're getting enough calcium, which works in tandem with vitamin D for bone health.
• Bone Density Testing: You can organise for a bone density test to be done through your GP. These are usually free, quick and painless.
• Supplements: Consult your healthcare provider about vitamin D and calcium supplements if discomfort persists.

3. Muscle weakness

Low vitamin D levels can affect muscle performance, especially in the upper arms and thighs. Everyday activities such as climbing stairs, getting up from a chair or lifting objects may feel harder than usual. In older adults, low vitamin D may also be linked with reduced balance and a higher risk of falls.

Prevention and treatment:

• Strength training: Incorporate exercises that build muscle, such as resistance or bodyweight exercises.
• Protein-rich diet: Ensure your diet includes plenty of protein to support muscle health.
• Supplementation: Discuss with your healthcare provider the potential benefits of taking Vitamin D and magnesium supplements, or a multivitamin, if appropriate.

4. Frequent illnesses

Vitamin D contributes to normal immune system function, so low levels may leave some people feeling run down or catching seasonal bugs more often. If you are frequently unwell, it does not prove a deficiency, but it can be a useful reason to review your vitamin D intake, sun exposure and overall nutrition.

Prevention and treatment:

• Hygiene: Maintain good hygiene practices to reduce the risk of infections.
• Balanced diet: Eat a variety of fruits, vegetables, and whole grains to support your immune system.
• Supplements: During the winter months or if you're at risk, vitamin D supplements can help support healthy immunity.

5. Mood changes and depression

Vitamin D is linked with brain and nervous system function, and low levels have been associated with changes in mood in some people. Deficiency may contribute to feeling flat, irritable or less motivated, especially when low sunlight, poor sleep or stress are also part of the picture.

Prevention and treatment:

• Mindfulness and relaxation: Engage in stress-reduction activities like meditation, yoga, or deep breathing exercises.
• Outdoor time: Spending time outdoors not only boosts your vitamin D levels but can also improve your mood.
• Seek professional help: If mood changes or depression persist, consult with a mental health professional who can guide you through treatments and management.

Causes of vitamin D deficiency: what blocks absorption?

If you are concerned about vitamin D deficiency, these three factors can affect how much your body absorbs or activates:

• Medical Conditions: Disorders affecting the digestive system, such as Crohn's disease, celiac disease, and cystic fibrosis, as well as surgical procedures like gastric bypass surgery or surgeries that remove parts of the stomach or intestines, can limit the body's ability to absorb vitamin D effectively. Conditions like liver or kidney disease can also disrupt the conversion of vitamin D to its active form.
• Diet: A diet very low in fat can reduce vitamin D absorption because vitamin D is fat-soluble. Certain substances, including high levels of phytates in grains or oxalates in spinach and some other vegetables, may also reduce absorption when overall intake is already low.
• Alcohol and Smoking: Excessive alcohol consumption can impair liver function, which is important for converting vitamin D to its active form. Smoking has also been linked to lower vitamin D levels, possibly due to its impact on liver enzymes that metabolise vitamin D.

What foods are highest in vitamin D?

If you are looking to raise your vitamin D level, start by adding more vitamin D-rich foods to your weekly routine. Blood levels do not change overnight, so consistency matters. Here are five foods that can help support a healthy vitamin D intake.

1. Fatty Fish

Fatty fish like salmon, mackerel, tuna, and sardines are excellent sources of vitamin D. For example, a 85gm serving of salmon can provide between 10-18 micrograms (mcg) of vitamin D, which contributes significantly to the daily recommended intake. Canned tuna is a convenient and affordable source of vitamin D, with a 100gm serving providing about six mcg.

1. Cod Liver Oil

Cod liver oil is one of the richest natural sources of vitamin D. Just a small teaspoon can provide a large amount of your daily vitamin D needs, making it a useful option during winter months or for people with limited sun exposure.

1. Egg Yolks

Eggs, particularly the yolks, contain a moderate amount of vitamin D. Including eggs in your diet is a simple way to increase vitamin D intake, with each yolk providing a small but beneficial amount. Pasture-raised or free-range eggs tend to have higher vitamin D levels due to the chickens' sun exposure.

1. Mushrooms

Some mushrooms, like maitake and portobello, contain vitamin D2, especially when they have been exposed to UV light. Mushrooms provide a plant-based source of vitamin D, making them an excellent option for vegetarians and vegans looking to enhance their intake.

1. Beef Liver

Beef liver, while not as high in vitamin D as fatty fish, still provides a useful amount and is also rich in other nutrients such as iron and vitamin A. Including it occasionally in your diet can contribute to maintaining adequate vitamin D levels.