Signs you’re lacking in vitamin D and how to get more

Vitamin D, often referred to as the “sunshine vitamin,” plays a crucial role in maintaining our overall health and well-being. It is essential for bone health, immune function, mood regulation, and much more. Unfortunately, a large portion of the population worldwide is deficient in vitamin D. In this article, we will explore the signs that indicate you may be lacking in vitamin D and provide strategies to increase your vitamin D levels.

Common Signs of Vitamin D Deficiency:

  1. Fatigue and Weakness:
    • Feeling excessively tired or experiencing unexplained weakness can be a sign of vitamin D deficiency. This vitamin is essential for muscle strength and energy production.
  2. Bone Pain and Muscle Aches:
    • Vitamin D is crucial for calcium absorption, which is essential for maintaining strong bones and muscles. Deficiency can lead to bone pain and muscle discomfort.
  3. Frequent Illnesses:
    • A weakened immune system is another consequence of low vitamin D levels. If you find yourself getting sick often, it may be due to vitamin D deficiency.
  4. Depression and Mood Changes:
    • Vitamin D is linked to mood regulation, and deficiency has been associated with an increased risk of depression and mood disorders.
  5. Hair Loss:
    • Excessive hair loss, particularly in women, can sometimes be attributed to vitamin D deficiency.
  6. Slow Wound Healing:
    • Vitamin D plays a role in the body’s ability to repair and regenerate tissues. Slow wound healing can be a sign of deficiency.
  7. Bone Loss and Osteoporosis:
    • Over time, inadequate vitamin D can lead to a decrease in bone density, increasing the risk of conditions like osteoporosis.

How to Get More Vitamin D:

  1. Sun Exposure:
    • The most natural way to boost your vitamin D levels is by spending time in the sun. Your skin produces vitamin D when exposed to UVB rays. Aim for 15-20 minutes of sun exposure on your arms, legs, face, or back without sunscreen, a few times a week. The duration varies depending on your location and skin type.
  2. Vitamin D-Rich Foods:
    • Incorporate foods high in vitamin D into your diet, including fatty fish (salmon, mackerel, tuna), egg yolks, cheese, and fortified foods like milk and cereal.
  3. Supplements:
    • If you have difficulty getting enough vitamin D through sunlight and diet, supplements are an option. Consult with a healthcare provider to determine the right dosage for your needs.
  4. Cod Liver Oil:
    • Cod liver oil is an excellent source of vitamin D and other essential nutrients. It can be taken as a supplement.
  5. Mushrooms:
    • Some types of mushrooms, like shiitake and maitake, contain a small amount of vitamin D. Include them in your meals for an extra boost.
  6. UV Lamps:
    • In regions with limited sunlight, UV lamps that emit UVB rays can be used to stimulate vitamin D production in the skin.


While vitamin D is crucial for health, excessive intake can lead to toxicity. It’s essential not to exceed the recommended daily allowance (RDA) without medical supervision. Consult a healthcare provider before starting any vitamin D supplementation regimen, especially if you have underlying health conditions.


Vitamin D deficiency is more common than you might think, and it can have a significant impact on your health and well-being. Recognizing the signs of deficiency and taking steps to increase your vitamin D levels through sun exposure, diet, and supplements when necessary is essential for maintaining optimal health. Always consult with a healthcare provider to determine the best approach for addressing your vitamin D needs and enjoy the benefits of this vital nutrient for overall wellness.

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