Vitamin D Deficiency Symptoms, Causes & Treatment

Estimated Reading Time: 7 minutes

Published on: 31 Aug 2025

Wait, Why Are We Talking About the "Sunshine Vitamin"?

Vitamin D isn’t just about bones and milk commercials. It’s essential for mood, immunity, energy, and more. But here’s the kicker: nearly 1 in 3 people are running low, and most have no clue.

Why? Because vitamin D deficiency symptoms don’t always scream. Sometimes, it whispers; through fatigue, mystery aches, or just feeling... off.

Let’s break it down.

First, What Does Vitamin D Do?

This powerhouse supports:

Calcium absorption (your bones need this to stay strong)

Muscle function

Immune system regulation (fewer sick days, stronger defenses)

Mood and brain health (yes, the winter blues are real)

Hormone balance

Did You Know?

Vitamin D acts more like a hormone than a regular vitamin. It has receptors in nearly every tissue of your body.

Basically, vitamin D helps your body function like it’s supposed to.

Also Read: 7 Signs of Hormonal Imbalance and How to Fix It

Vitamin D Deficiency Symptoms: What to Watch For

Think your vitamin D might be running low? Here's what your body might be trying to tell you:

Common Symptoms	Why It Happens
Fatigue or low energy	Your cells struggle without enough D
Bone or muscle aches	Calcium isn’t absorbed well → weak bones, sore muscles
Frequent colds or infections	The immune system needs D to activate defense cells
Mood swings, anxiety, or low mood	Vitamin D affects serotonin (your happy hormone)
Hair thinning or loss	Linked to hormonal shifts when D levels drop
Poor wound healing	Vitamin D deficiency → impairs tissue repair + immune response → slows healing of wounds and cuts.

Weird Symptoms of Vitamin D Deficiency (That Often Get Missed)

Not everything about low D is textbook. Some unexpected signs include:

Burning sensation in your mouth

Sweaty scalp (even when you’re not hot)

Brain fog or forgetfulness

Ringing in your ears

“Pins-and-needles” tingling in fingers and toes (may indicate nerve effects)

Unexplained toothaches or a weak grip

Itchy skin (especially in winter)

Yep, it gets weird. And yes, it could be your vitamin levels, not your imagination.

Also Read: Best Daily Vitamins for Females - Essential Guide

Low Vitamin D Symptoms in Females – What’s Different?

Hormonal shifts make women even more sensitive to vitamin D fluctuations. Women may experience:

PMS or worsened period pain

Fertility issues or irregular cycles

Increased risk of thyroid imbalances

Bone thinning after 40

Fun Fact:

Studies show vitamin D helps with estrogen balance. Many women feel emotionally better after correcting their deficiency.

Also Read: Guide to Hormonal Balance: Normal Testosterone and Estrogen Levels in Women

Severe Vitamin D Deficiency Symptoms

When deficiency goes unchecked for too long, it can lead to:

Osteomalacia (bone softening in adults)

Higher risk of fractures (even with minor falls)

In children: Rickets (bone deformities)

Muscle weakness so severe that it affects walking

Chronic fatigue

Depression-like symptoms

Seizures or breathing issues

This isn’t just about getting more sunlight; it can impact your whole body.

Science Says

Some studies found that low vitamin D levels were significantly associated with higher risks of autoimmune disease, depression, and even cardiovascular issues. The best part? Supplementing may improve many of these markers.

Also Read: 6 Immune-Boosting Edible Gifts To Keep Your Loved Ones Healthy This Winter

What Causes Vitamin D Deficiency?

Here’s why your levels might be slipping:

1] Limited Sun Exposure

If you are living in northern climates, an indoorsy type, or a sunscreen lover; you’re probably not making enough D naturally.

2] Darker Skin Tone

Melanin reduces the skin’s ability to make vitamin D. So, people with medium to dark skin need more sunlight to produce the same amount.

3] Certain Medical Conditions

Digestive issues like celiac, Crohn’s disease, or even chronic kidney/liver problems can interfere with vitamin D absorption.

4] Low-Fat Diets or Fat Malabsorption

Low-fat diets or fat malabsorption conditions can limit the body’s ability to absorb vitamin D from food and supplements, leading to deficiency.

5] Certain Medications (like steroids)

Some medicines can make it harder for your body to use vitamin D properly, which can bring your levels down over time.

6] Aging

As you age, your skin produces vitamin D less efficiently, lowering overall levels naturally.

7] Obesity

Vitamin D is fat-soluble. In overweight individuals, it gets "trapped" in fat cells and isn’t available for the body to use.

Myth Buster:

“I go outside every day, so I’m good.”

Not so fast. Unless you're getting 5–30 minutes of sun exposure on your face, arms, hands, or legs without sunscreen, between 10 a.m. and 4 p.m., at least a couple of times a week, you might still be low; especially in winter or if you have darker skin.

Treatment: How to Refill Your Vitamin D

Here are some simple steps to help you boost and keep your vitamin D levels on track.

Step 1: Test Your Levels

Ask your doctor for a 25(OH)D blood test. Optimal range? Around 40–60 ng/mL.

Step 2: Supplement Smartly

Most people need approximately 600 IU daily, but your needs might be higher if you're deficient. Work with your doctor.

Caution:

More is not always better. Super-high doses of D can lead to toxicity over time; causing calcium buildup and kidney problems. Stick with a medically guided plan.

Step 3: Eat Some D!

Natural food sources of vitamin D include:

Fatty fish (salmon, sardines)

Egg yolks

Fortified dairy or plant milks

Mushrooms exposed to sunlight (yes, that’s a thing)

Cod liver oil

Quick Tip:

Always take vitamin D with food; preferably something with fat (like avocado, nuts, or eggs) to help with absorption.

Also Read: The Fat-Soluble Vitamins: Vitamins A, D, E, & K

Step 4: Maintain a Healthy Lifestyle

A few key things can make a big difference:

Maintain a healthy weight.

Treat gut disorders that impair absorption.

Don’t skip your supplements if prescribed.

Check levels every 6–12 months if you’ve been low before

Also Read: Complete Guide to Sources of Vitamin A B C D E and K

Don’t Overthink It — Just Get Checked

Vitamin D deficiency can sneak up on anyone; and it doesn’t mean you’re doing something wrong. Between long winters, packed schedules, sunscreen use, and life mostly lived indoors, it’s easy for levels to dip without you even realizing it.

The key is awareness. If you’re feeling off; low energy, mood swings, body aches: these could be signs of vitamin D deficiency symptoms. The good news? A simple blood test can give you answers, and getting on top of it could make a real difference in how you feel day to day.

Key Takeaways

Vitamin D is critical for bones, mood, muscles, and immune defense.

Symptoms of vitamin D deficiency can range from fatigue and aches to weird ones like hair loss or brain fog.

Women may notice hormonal impacts and increased PMS or period pain.

Testing is the only way to know for sure—get your 25(OH)D levels checked.

Treat with smart supplementation + food + lifestyle, not guesswork.

Disclaimer: This blog is for informational purposes only and does not provide medical advice. Always consult a healthcare professional before making changes to your diet or health routine. Individual results may vary.

References

Sizar O, Khare S, Goyal A, Bansal P, Givler A. Vitamin D Deficiency. PubMed. Published 2023. https://www.ncbi.nlm.nih.gov/books/NBK532266/

Voltan G, Cannito M, Ferrarese M, Ceccato F, Camozzi V. Vitamin D: An Overview of Gene Regulation, Ranging from Metabolism to Genomic Effects. Genes. 2023;14(9):1691-1691. https://doi.org/10.3390/genes14091691

MedlinePlus. Vitamin D Deficiency. Medlineplus.gov. Published 2019. https://medlineplus.gov/vitaminddeficiency.html

Gu Y, Baldwin S, Canning C. Hypovitaminosis D, objective oral dryness, and fungal hyphae as three precipitating factors for a subset of secondary burning mouth syndrome. Heliyon. 2023;9(9):e19954-e19954. https://doi.org/10.1016/j.heliyon.2023.e19954

Nocini R, Henry BM, Mattiuzzi C, Lippi G. Serum Vitamin D Concentration Is Lower in Patients with Tinnitus: A Meta-Analysis of Observational Studies. Diagnostics. 2023;13(6):1037-1037. https://doi.org/10.3390/diagnostics13061037

Sari A, Akdoğan Altun Z, Arifoglu Karaman C, Bilir Kaya B, Durmus B. Does Vitamin D Affect Diabetic Neuropathic Pain and Balance? Journal of Pain Research. 2020;Volume 13:171-179. https://doi.org/10.2147/jpr.s203176

Li CP, Huang SC, Hsiao Y, Tsai RY. Evaluating the Role of Vitamin D in Alleviating Chronic Pruritus: A Meta-Analysis. International Journal of Molecular Sciences. 2024;25(18):9983-9983. https://doi.org/10.3390/ijms25189983

Várbíró S, Takács I, Tűű L, et al. Effects of Vitamin D on Fertility, Pregnancy and Polycystic Ovary Syndrome-A Review. Nutrients. 2022;14(8):1649. https://doi.org/10.3390/nu14081649

Crescioli C. The Role of Estrogens and Vitamin D in Cardiomyocyte Protection: A Female Perspective. Biomolecules. 2021;11(12):1815-1815. https://doi.org/10.3390/biom11121815

Dupuis ML, Pagano MT, Pierdominici M, Ortona E. The role of vitamin D in autoimmune diseases: could sex make the difference? Biology of Sex Differences. 2021;12(1). https://doi.org/10.1186/s13293-021-00358-3

Akpınar Ş, Karadağ MG. Is Vitamin D Important in Anxiety or Depression? What Is the Truth? Current Nutrition Reports. 2022;11(4). https://doi.org/10.1007/s13668-022-00441-0

Haider F, Ghafoor H, Hassan OF, Farooqui K, Bel Khair AOM, Shoaib F. Vitamin D and Cardiovascular Diseases: An Update. Cureus. 2023;15(11):e49734. https://doi.org/10.7759/cureus.49734

Wakeman M. A Literature Review of the Potential Impact of Medication on Vitamin D Status. Risk Management and Healthcare Policy. 2021;Volume 14:3357-3381. https://doi.org/10.2147/rmhp.s316897

National Institutes of Health. Vitamin D. National Institutes of Health. Published 2024. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

Dawson-Hughes B, Harris SS, Lichtenstein AH, Dolnikowski G, Palermo NJ, Rasmussen H. Dietary fat increases vitamin D-3 absorption. Journal of the Academy of Nutrition and Dietetics. 2015;115(2):225-230. https://doi.org/10.1016/j.jand.2014.09.014