Vitamin D Deficiency and Its Effects
know what is vitamin D deficiency is, common symptoms, causes, and risk factors. Learn how it affects your health and tips to prevent and manage it.
Written by Dr. D Bhanu Prakash
Reviewed by Dr. Mohammed Kamran MBBS, FIDM
Last updated on 3rd Aug, 2025
Introduction
Vitamin D is often called the "sunshine vitamin" because our bodies produce it when exposed to sunlight. It plays a crucial role in keeping our bones strong, supporting our immune system, and maintaining overall health. However, many people today suffer from Vitamin D deficiency, which can lead to various health problems.
In this article, we’ll discuss:
What is Vitamin D deficiency?
Common symptoms
Causes and risk factors
How does it affect your health?
Tips to prevent and manage it
What is Vitamin D Deficiency?
Vitamin D deficiency occurs when your body doesn’t get enough of this essential nutrient. Since Vitamin D helps absorb calcium and phosphorus, a lack of it can weaken bones and affect muscle function. Severe deficiency can lead to bone disorders like rickets in children and osteomalacia in adults.
Common Symptoms of Vitamin D Deficiency
Many people with low Vitamin D levels don’t notice symptoms right away, but over time, they may experience:
Fatigue and tiredness – Feeling unusually exhausted even after adequate rest.
Bone and back pain – Weak bones may cause frequent aches, especially in the lower back.
Muscle weakness – Difficulty climbing stairs or getting up from a chair.
Frequent infections – Since Vitamin D supports immunity, deficiency may lead to more colds or flu.
Mood changes – Low levels are linked to depression and anxiety.
Slow wound healing – Cuts or injuries take longer to heal.
Hair loss – Severe deficiency may contribute to thinning hair.
If you notice these signs, it’s best to get your Vitamin D levels checked.
Causes and Risk Factors
Several factors can lead to Vitamin D deficiency:
1. Lack of Sunlight Exposure
Spending too much time indoors (office work, staying home).
Using excessive sunscreen (blocks Vitamin D production).
Living in regions with long winters or high pollution.
2. Poor Dietary Intake
Not consuming enough Vitamin D-rich foods like fatty fish (salmon, tuna), egg yolks, fortified milk, and cereals.
3. Darker Skin Tone
Higher melanin reduces the skin’s ability to produce Vitamin D from sunlight.
4. Age
Older adults have thinner skin, making it harder to synthesise Vitamin D.
5. Medical Conditions
Digestive disorders (celiac disease, Crohn’s disease) reduce nutrient absorption.
Obesity. Vitamin D gets stored in fat, making it less available for the body.
Consult Top Specialists for Personalised Tips
How Vitamin D Deficiency Affects Your Health
If left untreated, low Vitamin D levels can lead to:
1. Weak Bones and Osteoporosis
Without enough Vitamin D, bones become brittle, increasing fracture risks.
2. Increased Risk of Chronic Diseases
Linked to heart disease, diabetes, and some cancers.
3. Weakened Immune System
Makes you more prone to infections like colds and respiratory illnesses.
4. Mood Disorders
Low levels may contribute to depression and seasonal affective disorder (SAD).
How to Prevent and Manage Vitamin D Deficiency
1. Get Safe Sun Exposure
Spend 10-30 minutes in sunlight (without sunscreen) at least 3 times a week.
Best time: Mid-morning or late afternoon to avoid harsh UV rays.
2. Eat Vitamin D-Rich Foods
Fatty fish (salmon, mackerel, sardines)
Egg yolks
Fortified milk, orange juice, and cereals
Mushrooms (exposed to sunlight)
3. Consider Supplements
If you can’t get enough from sunlight or diet, Vitamin D3 supplements can help.
Always consult a doctor before starting supplements.
4. Exercise Regularly
Weight-bearing exercises (walking, jogging) strengthen bones.
5. Get Tested
A simple blood test (25-hydroxy Vitamin D test) can check your levels.
Normal range: 30-50 ng/mL (below 20 is deficient).
When to See a Doctor
If you experience persistent fatigue, bone pain, or frequent illnesses, consult a healthcare provider. They may recommend supplements or further tests.
Final Thoughts
Vitamin D deficiency is common but often overlooked. By making small changes—like getting more sunlight, eating the right foods, and staying active—you can maintain healthy Vitamin D levels and protect your bones, immunity, and overall well-being.
Consult Top Nutritionists
Consult Top Specialists for Personalised Tips
Dr. Sasikamalam
General Practitioner
1 Years • MBBS
COIMBATORE
Apollo Sugar Clinic Coimbatore, COIMBATORE
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dr. Bhukya Pavan Kalyan
General Physician
5 Years • MBBS DNB Paediatrics
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Consult Top Nutritionists
Dr. Sasikamalam
General Practitioner
1 Years • MBBS
COIMBATORE
Apollo Sugar Clinic Coimbatore, COIMBATORE
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dr. Bhukya Pavan Kalyan
General Physician
5 Years • MBBS DNB Paediatrics
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
