5 Possible Signs of Vitamin D Deficiency

Vitamin D plays an important role in keeping our bones, teeth and muscles healthy. It helps the body absorb calcium and also contributes to normal muscle, nerve and immune function.

However, vitamin D deficiency does not always cause obvious symptoms, especially in its early stages. When levels remain low for a long time, the bones and muscles may begin to be affected. The following signs can have many different causes, but they may be a reason to speak to a healthcare professional.

1. Bone pain  (5 Possible Signs of Vitamin D Deficiency)

Persistent pain in the back, ribs, shoulders, pelvis or legs may be associated with severe vitamin D deficiency. This happens because the body needs vitamin D to absorb calcium and maintain strong, properly mineralised bones.

In adults, prolonged deficiency can contribute to osteomalacia, a condition that causes bones to become soft and painful.  (5 Possible Signs of Vitamin D Deficiency)

2. Muscle weakness

Low vitamin D levels can affect muscle strength. You may notice that ordinary movements feel more difficult, such as climbing stairs, getting out of a chair or carrying everyday items.

Muscle weakness should not be ignored, particularly in older adults, because it can affect balance and independence.

3. Getting tired more easily when walking

Becoming unusually tired while walking, avoiding walking because it feels uncomfortable, or noticing a change in the way you walk can sometimes occur when vitamin D deficiency has affected the bones and muscles.

Fatigue alone does not prove that vitamin D is low. Tiredness is common and can be caused by poor sleep, stress, anaemia, thyroid problems, infections and many other conditions.

4. Muscle cramps, twitching or tingling

Some people with osteomalacia may experience muscle cramps, twitching or tingling sensations. These symptoms are not specific to vitamin D deficiency and may also be related to other nutritional, neurological or medical problems.

If they are persistent, worsening or accompanied by weakness, it is sensible to seek medical advice.

5. Bones that fracture more easily

Vitamin D and calcium work together to support bone health. A long-term shortage can weaken the bones, increasing the likelihood of fractures, sometimes after a relatively minor fall or accident.

Frequent fractures or a fracture following a small impact should always be discussed with a healthcare professional.

Who is more likely to have low vitamin D?

The risk may be higher in people who spend little time outdoors, cover most of their skin, have darker skin, are older, or have a condition that reduces fat absorption. People who live in places with limited winter sunlight, including the United Kingdom, may also struggle to make enough vitamin D from sunlight during part of the year.

How can you obtain vitamin D?

1. Sunlight

The body can produce vitamin D when uncovered skin is exposed to direct sunlight outdoors. In the UK, most people can make vitamin D from sunlight from around late March or early April until the end of September. Between October and early March, the sunlight is generally not strong enough for adequate vitamin D production.

Enjoy sunlight safely and avoid allowing the skin to burn. Longer or unprotected exposure is not better and increases the risk of skin damage and skin cancer.

2. Vitamin D-rich foods

Only a limited number of foods naturally provide vitamin D, so include suitable sources as part of a varied, balanced diet:

• Oily fish, such as salmon, sardines, trout, herring and mackerel

• Egg yolks

• Small amounts from red meat and liver

• Foods fortified with vitamin D, such as some breakfast cereals, fat spreads and plant-based drinks

• UV-exposed mushrooms, when available

Pregnant women should avoid liver because it contains high levels of vitamin A.

3. Supplements when appropriate

NHS guidance says that adults and children over four should consider taking a daily supplement containing 10 micrograms (400 IU) of vitamin D during autumn and winter. People who are rarely outdoors, usually cover most of their skin, live in a care home, or have dark skin should consider taking 10 micrograms throughout the year.

Do not assume that a higher dose will be more beneficial. Taking too much vitamin D over time can cause harmful calcium build-up and damage the kidneys, heart and bones. Follow the label and seek advice from a doctor or pharmacist if you have a medical condition, take regular medicines, are pregnant, or think you may need a higher dose.

When should you speak to a healthcare professional?

Contact a healthcare professional if you have persistent bone pain, noticeable muscle weakness, changes in walking or repeated fractures. These signs do not necessarily mean that you have vitamin D deficiency, but they deserve proper assessment.

A blood test measuring 25-hydroxyvitamin D can help determine whether your vitamin D level is adequate. Avoid diagnosing yourself from symptoms alone or taking high-dose supplements without professional guidance.

Final message

Vitamin D deficiency can be easy to overlook because its symptoms may be vague or absent at first. Regular safe outdoor activity, a balanced diet that includes vitamin D sources and an appropriate supplement when recommended can help protect your bones and muscles throughout life.

This article is for general information and does not replace individual medical advivce