Vitamin D deficiency — when the level of vitamin D in your body is too low — can cause your bones to become thin, brittle or misshapen. Show Vitamin D also appears to play a role in insulin production and immune function — and how this relates to chronic disease prevention and cancer — but this is still being investigated. Although the amount of vitamin D adults get from their diets is often less than what's recommended, exposure to sunlight can make up for the difference. For most adults, vitamin D deficiency is not a concern. However, some groups — particularly people who are obese, who have dark skin and who are older than age 65 — may have lower levels of vitamin D due to their diets, little sun exposure or other factors. The Recommended Dietary Allowance (RDA) for adults is 600 international units (IU) of vitamin D a day. That goes up to 800 IU a day for those older than age 70. To meet this level, choose foods that are rich in vitamin D. For example, choose fatty fish, such as salmon, trout, tuna and halibut, which offer higher amounts of vitamin D, or fortified foods, such as milk and yogurt. Don't overdo it, though. Very high levels of vitamin D have not been shown to provide greater benefits. In fact, too much vitamin D has been linked to other health problems. If you're concerned about whether you're getting enough vitamin D, talk to your doctor about your diet and whether a vitamin supplement might benefit you. Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health. To provide you
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. Of the 13 essential vitamins, vitamin D might be one of the most unique. It's one of the few vitamins your body can produce itself. Well, almost by itself. It needs a little help from the sun — hence why it's often referred to as the "sunshine" vitamin. You can also get it through your diet. Vitamin D plays several important roles in your body, including helping to:
So, when you aren't making or getting enough of it, you might feel the effects of low vitamin D. "Vitamin D deficiency has become increasingly common over the last decade or so. And this is concerning since a deficiency can have lasting effects on a person's health and wellness," says Dr. Donald Brown, primary care practitioner at Houston Methodist. And while a little bit of sunshine may sound like the simple answer to making sure you're getting enough of this vitamin every day, be warned. It's a bit more complicated than that. 4 signs you may be low on vitamin D"Given the important responsibilities of vitamin D, it's no wonder that being deficient can lead to health consequences," adds Dr. Brown. However, he also points out that the immediate signs aren't always noticeable in adults, until the deficiency is serious. The four primary symptoms of vitamin D deficiency include:
"If you're noticing these signs, talk to you doctor. He or she can use a blood test to evaluate your vitamin D levels and advise whether you're deficient and may need to supplement your intake," recommends Dr. Brown. "In fact, regardless of whether you're experiencing these symptoms or not, your doctor will check your vitamin D levels at your annual physical." It's a reminder of why your yearly check-up with your primary care doctor is so important. Left untreated, vitamin D deficiency can lead to osteoporosis in adults, rickets in children and adverse outcomes in pregnant women. It may also be linked to heart disease, diabetes and cancer — although more study is needed on the topic. Why does vitamin D deficiency occur?There are several reasons for an adult to have reduced vitamin D levels, including:
"It's important to address low vitamin D levels, but doing so requires working with your doctor to develop an effective, safe treatment plan. While reduced exposure to the sun can be a source of lower vitamin D levels, increasing sun exposure is not recommended as a source of vitamin D since this can increase your lifetime risk of developing skin cancer," warns Dr. Brown. Additionally, he points out that overdoing it and taking in too much vitamin D can also be harmful to your health. Are vitamin D deficiency symptoms reversible?The good news is that vitamin D deficiency is treatable — under the guidance of your doctor, that is. "The goal is to restore your vitamin D levels back to normal and maintain them there," says Dr. Brown. "What it takes to do this varies from person to person, and your doctor will use your lab results to offer a plan that will work best for you." One way to elevate your levels is to eat foods rich in vitamin D, including:
In some cases, your doctor may recommend taking a vitamin D supplement. What's the best vitamin D supplement to take? Well, that varies. "Vitamin D is included in most multivitamins but there are also supplements that contain only (or primarily) vitamin D. There are two types of vitamin D found in supplements, D2 and D3. Vitamin D3 supplements can be found over-the-counter, while vitamin D2 supplements require a prescription. Your doctor will help you understand which is right for you," says Dr. Brown. Most importantly, Dr. Brown reiterates the importance of talking to your doctor before taking a vitamin D supplement, or any supplement for that matter. "You can absolutely overdo it with vitamin D, with the side effects ranging from nausea, constipation and increased thirst and urination, to confusion and the slurring of your words," warns Dr. Brown. "And while you can't get too much vitamin D from the sun, do not attempt to increase your sun exposure as a way of self-managing vitamin D deficiency, as this can increase your risk of developing skin cancer." Next Steps:
Stay up-to-date By signing up, you will receive our newsletter with articles, videos, health tips and more. Please Enter Email Please Enter Valid Email What happens if your vitamin D goes too low?Vitamin D deficiency — when the level of vitamin D in your body is too low — can cause your bones to become thin, brittle or misshapen. Vitamin D also appears to play a role in insulin production and immune function — and how this relates to chronic disease prevention and cancer — but this is still being investigated.
How long does it take to recover from vitamin D deficiency?Official answer. Generally, it takes a few weeks of taking daily vitamin D supplements for vitamin D levels in the body to rise. Each 1,000 IU of vitamin D3 taken daily is expected to raise blood levels of 25(OD)D by 10 ng/ml after a few weeks.
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