Bone & Joint Health
Vitamin D Deficiency: What You Need to Know
Vitamin D deficiency is common worldwide, especially in the sub-tropical and temperate regions, and in those countries where food fortification with vitamin D is not practiced. Vitamin D plays an important role in musculoskeletal health and in regulating the body’s calcium and phosphorus levels. Understanding the causes and symptoms of Vitamin D deficiency helps in its prevention.
Jan 12, 2026
•4 min read
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The argument about the quantity of vitamin D needed to remain healthy is inconclusive, with different schools of thought sharing diverse opinions. However, medical professionals are unanimous about the critical importance of Vitamin D for our health.
It is impossible to get the recommended amount of Vitamin D our body needs without consuming foods rich in Vitamin D or being exposed to natural sunlight early in the day. Your bones and muscles are at risk if you suffer from Vitamin D deficiency.
Vitamin D deficiency: An overview
Vitamin D deficiency is a condition in which the body produces insufficient vitamin D, which can cause multiple health problems.
Vitamin D assists the body in absorbing phosphorus and calcium from the gut. They are crucial for maintaining bone health, in addition to many other functions like regulating immunity, preventing (and treating) skin conditions like psoriasis, etc. A vitamin D-deficient person’s body will not absorb dietary calcium and phosphorus well.
Exposure to sunlight is one of the most common ways to get Vitamin D. Your skin can convert ultraviolet-B radiation to vitamin D, which is then converted to active vitamin D stepwise in the liver and then the kidneys. Vitamin D can also be sourced from certain foods, such as fish, egg yolks, fortified milk, and cereals.
Quick Explainer
Vitamin D is a fat-soluble vitamin that plays a central role in bone metabolism and calcium homeostasis. In adults and children, Vitamin D deficiency generally results in osteomalacia, and severe deficiency can cause rickets.
Causes of vitamin D deficiency
Any of the reasons mentioned below may cause vitamin D deficiency:
- Inadequate exposure to natural sunlight
- A skin pigment that’s darker than normal or excessive use of high SPF sunscreens
- Undernourishment
- Malfunctioning liver or kidneys
- Lymphoma or similar types of cancer
- Genetics
According to doctors, some people suffer from health disorders that make it difficult for them to absorb vitamin D. These disorders may include:
- Crohn’s disease or ulcerative colitis (Inflammatory bowel disease)
- Celiac disease
- Cystic fibrosis
Vitamin D deficiency also affects people with bariatric surgery for weight loss, resection of the small intestine, or exocrine pancreatic insufficiency.
Symptoms of vitamin D deficiency?
Most individuals with vitamin D deficiency may not show noticeable symptoms. However, some may experience the following:
- Bone and muscle sensitivity: Increased sensitivity or aches in bones and muscles.
- Tingling or pricking sensation: Numbness or a tingling, pricking feeling in the hands and feet.
- Muscle weakness: Weakness in muscles of the thighs and upper arms, affecting mobility.
- Difficulty walking: Wobbling or instability while walking due to leg and hip weakness.
- Muscle twitches and spasms: Tremors, twitches, or spasms, particularly in the hands.
- Severe deficiency signs: Bowed legs may develop in cases of severe vitamin D deficiency.
How to increase vitamin D naturally
As mentioned, Vitamin D deficiency does not create any specific and clear symptoms, and that’s why medical professionals may find it difficult to pinpoint a deficiency with absolute certainty. Medical tests are a reliable way of determining if a person has Vitamin D deficiency, but doctors do not generally order this test unless the symptoms are very prominent.
Your doctor may ask about your family history to determine whether you have a Vitamin D deficiency. They might specifically focus on information about instances of osteoporosis or fractures in the family. In addition to sunlight, consuming foods rich in Vitamin D, such as fatty fish, egg yolks, fortified dairy products, and mushrooms, can help maintain healthy levels and prevent deficiency.
Quick Tip
Egg yolks, milk, and food items fortified with Vitamin D (cereals, orange juice) are also recommended for combating Vitamin D deficiency.
How is vitamin D deficiency treated
D-rich foods, though dietary changes are an important part of managing the condition. Doctors often recommend consuming foods naturally high in Vitamin D, such as tuna, salmon, and sardines, as well as egg yolks, milk, and fortified foods like cereals and orange juice. In addition to diet, regular exposure of the skin, particularly the arms and face, to natural sunlight for 15 minutes, three to four times a week, can help the body produce Vitamin D naturally. Early morning sunlight is usually preferred for safe and effective absorption. Alongside these measures, medical professionals may also suggest lifestyle adjustments or supporting treatments to strengthen bones and reduce the risk of osteoporosis and fractures.
Final takeaway
Vitamin D deficiency is a common problem, but it can be treated with professional medical care and patient compliance. Those diagnosed with the condition must strictly follow the treatment recommendations. This will help them increase their Vitamin D intake to a satisfactory level and reduce long-term problems.
Deficiency of vitamin D can lead to symptoms such as weakness, fatigue, tiredness, and bone-related problems, such as osteoporosis, which can cause fractures and rickets in children. Vitamin D deficiency has also been linked to diabetes. Adequate sun exposure is the key to avoiding vitamin D deficiency.
Dr Paritosh Baghel, MD, Medicine
Frequently Asked Questions
1. What are the sources of vitamin D?
Vitamin D comes in two forms: D2 (ergocalciferol) from plants and D3 (cholecalciferol) from animals. Fish, egg yolk, milk, and food fortified with Vitamin D are also recommended.
2. Who is at a heightened risk for vitamin D deficiency?
In addition to medical conditions, age, skin colour, mobility, and some biological and ecological factors may increase the risk of Vitamin D deficiency.
3. How can one improve vitamin D deficiency?
The best way to improve Vitamin D deficiency is to ensure that the body gets adequate doses through diet and sun exposure. Fatty fish such as tuna, sardines, mackerel, and salmon should be consumed. Some mushroom varieties, cod liver oil, and egg yolks are also rich in Vitamin D.
4. How can I raise my vitamin D level quickly?
There are no quick-fix solutions for treating Vitamin D deficiency. It takes a few weeks for Vitamin D levels to stabilise in the body. It is absorbed faster in the presence of dietary fat.
5. Which dry fruit is rich in vitamin D?
Dry fruits such as almonds, raisins, prunes, and figs are rich in Vitamin D.
6. Which vegetable is high in vitamin D?
Bitter gourd is recognised as a vegetable with a high Vitamin D concentration.
7. What is the richest source of vitamin D?
Some varieties of fatty fish and fish liver oils are among the richest natural sources of Vitamin D. Egg yolks, cheese, and beef liver contain smaller quantities.
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