17 Signs That You May Not be Getting Enough Vitamin D

Vitamin D is vital to our wellbeing, impacting everything from bone health to proper immune function. “People typically get enough vitamin D from sun exposure: When sunlight hits the skin, the skin converts that ultraviolet radiation to vitamin D,” says Yale Medicine. “People also get vitamin D from certain foods—including fish, egg yolks, and fortified milk and cereal—or dietary supplements.” Here are 17 signs—and possible causes—of low vitamin D levels.

Muscle Weakness

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Muscle weakness is a common sign of vitamin D deficiency. “ When vitamin D levels are low and the body isn’t able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain, and muscle weakness,” says Yale Medicine.

Bone Pain

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Bone pain is another common symptom of vitamin D deficiency. “Vitamin D deficiency causes muscle weakness and muscle aches and pains in both children and adults,” Michael F. Holick, MD, says via Mayo Clinic Proceedings.

Fatigue

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Fatigue could be a sign of vitamin D deficiency. “Most people with vitamin D deficiency are asymptomatic,” says UNL Health Center. “However, if you're exhausted, your bones hurt, you have muscle weakness or mood changes, that's an indication that something may be abnormal with your body.”

Depression

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Vitamin D deficiency sometimes shows itself in mood swings and depression. “It’s true people with depression are more likely to have a vitamin D deficiency. But it’s not always true everyone with depression should take a vitamin D supplement,” Molly Ropte, DO, tells UnityPoint Health. “If you struggle with mental illness, talk with your doctor about getting your vitamin D levels tested to determine if supplements are an option.”

Vitamin D and Obesity

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Research shows obesity and vitamin D deficiency are linked. “Vitamin D deficiency is common in people with obesity, with reported prevalence rates as high as 90%,” Haylee Hannah, RD, tells UC Health. “The higher risk of deficiency is thought to be related to several factors. One contributor could be less sun exposure. In addition, since vitamin D is fat-soluble, people with higher amounts of body fat will ‘sequester’ vitamin D in fat cells, leading to lower amounts circulating in the blood.”

Vitamin D and Celiac Disease

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People with celiac disease may have low vitamin D levels. “Vitamin D is a fat-soluble vitamin; its absorption from the gut depends on fat absorption,” according to Beth Israel Deaconess Medical Center. “Fat malabsorption in untreated celiac disease can lead to vitamin D deficiency.”

Vitamin D and Kidney Disease

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People with kidney disease may have low vitamin D. “It’s not unusual for people with kidney failure to have low levels of vitamin D,” renal dietitians Helen Dorough and Sara Colman tell DaVita. “Healthy kidneys are rich with vitamin D receptors and play a major role in turning vitamin D into its active form.”

Liver Disease

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Studies show liver disease is linked to vitamin D deficiency. “Vitamin D deficiency is extremely common in chronic liver disease patients,” according to an article published in World Journal of Hepatology. “Up to 93% of these patients have some degree of vitamin insufficiency. Even patients with mild liver disease are affected, although liver cirrhosis patients more commonly suffer from severe deficiency.”

Vitamin D and Gastric Bypass

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People who have gastric bypass may have low vitamin D levels. “Long-term health complications of weight-loss surgery can include bone and kidney disease due to changes in the way your body absorbs calcium and vitamin D,” Heidi Bednarchuk, CNS, and Grace Fjeldberg, RDN, tell Mayo Clinic Health System.

Vitamin D and Laxatives

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Using laxatives could lead to vitamin D deficiency. “Long-term use of high doses of stimulant laxatives can reduce vitamin D and calcium absorption,” says the Mayo Clinic.

Vitamin D and Steroids

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Using steroids such as Prednisone could cause vitamin D deficiency. Studies show people taking steroids are twice as likely to have vitamin D deficiency as people who are not. “Taking steroid medications such as prednisone can reduce calcium absorption and impair your body's processing of vitamin D,” says the Mayo Clinic.

Vitamin D and Orlistat

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Weight loss drug Orlistat is linked to vitamin D deficiency. “Taking this weight-loss drug can reduce your absorption of vitamin D,” says the Mayo Clinic. Orlistat is also known as Alli and Xenical.

Vitamin D and Cholesterol Drugs

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Cholesterol-lowering drugs could cause low vitamin D levels. Specifically cholestyramine (Prevalite) has been shown to impact Vitamin D levels. “Taking vitamin D with this cholesterol-lowering drug can reduce your absorption of vitamin D,” says the Mayo Clinic.

Vitamin D and Seizure Drugs

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Seizure drugs could cause vitamin D deficiency. “Some anti-seizure medications interfere with how vitamin D is processed in the body,” says the Epilepsy Foundation. “Supplemental vitamin D may be necessary for people who have these risk factors to maintain normal blood levels.”

Vitamin D and Tuberculosis Drugs

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Taking tuberculosis drugs may lead to vitamin D deficiency. “Taking rifampin or isoniazid may deplete vitamin D,” says St. Lukes Hospital. “Vitamin D, along with calcium, keeps your bones strong and healthy.”

Vitamin D and Age

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Vitamin D deficiencies may be more likely at a certain age. “Your skin's ability to make vitamin D decreases with age, so people over the age of 65 years are especially at risk for vitamin D deficiency,” says the Cleveland Clinic. “Infants are also at risk of not receiving enough vitamin D. This is especially true for infants who are only fed breast milk, as it contains only a small amount of vitamin D.”

No Sun Exposure

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While sun protection is important, some sun exposure is beneficial. “It has been estimated that 90% or more of our required vitamin D comes from exposure to sunlight,” Dr. Holick says. “Anything that interferes with the penetration of solar ultraviolet radiation into the skin, such as increased melanin pigmentation and sunscreen use, will diminish the cutaneous production of vitamin D3.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Do you have a nutritional deficiency? According to research, nutritional deficiencies may cause developmental failure, loss of various body functions, and several other diseases, such as diabetes, vision loss, immunity loss, and cancer. What are the major causes of nutritional deficiencies? Insufficient intake of food, inability to absorb nutrients, and consumption of diets that lack some of the essential nutrients. So, how do you know if your body needs more nutrients? Janine Bowring, ND, is a naturopathic doctor, best-selling author, researcher, and formulator. In a new video, she answers the burning question. “Here are six signs your body needs more nutrients,” she says in the YouTube clip.

Muscle Spasms

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The first symptom that can signal a nutritional deficiency? “Number one, muscle spasms,” Dr. Bowring says, noting the symptom is also referred to as “Charlie horses.” What does this signal? “A magnesium deficiency,” she says, noting that you can take a magnesium supplement.

Teeth Grinding

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Do you wake up in the morning with a sore jaw? “Number two, if you grind your teeth at night, that can be an indication of parasites,” she says. She adds that it could also be due to a probiotic deficiency. The solution? Amp up your probiotic intake. You can do this by eating a probiotic-rich food or taking a supplement.

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Keratosis Pilaris

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Nutritional deficiencies can manifest in dermatological issues. “Number three, keratosis pilaris,” Dr. Bowring reveals. “Those bumps on the backs of the arms” may be a sign that you have a vitamin C and vitamin A deficiency. “You could have a low thyroid as well,” she says.

Hair Loss

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Does it seem like your hair is shedding? Number four on Dr. Bowring’s list is hair loss. “This can be related to low iron, omega 3s, and low protein,” she says.

Numbness or Tingling

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Another sign to look out for? “Number five, numbness and tingling in your fingers, in the extremities,” Dr. Bowring says. This could be a B12 deficiency, she reveals.

Brain Fog

And number six, “probably the most common,” is “a foggy brain, foggy thinking,” she says. The most common culprit? “A DHA deficiency,” she explains.

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Take Supplements

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If you are lacking nutrients, Dr. Bowring encourages supplements. “So make sure you're optimizing your fish oil consumption, or maybe a high-quality DHA supplement,” she says at the end of the video. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Americans spend an estimated $35 billion a year on dietary vitamins, but do they offer the health benefits consumers seek? That depends. Dr. Terrell Smith, MD, MPH, Founding Physician of Spora Health, a telehealth platform offering primary care for people of color, says, "A healthy and balanced diet will provide you with most of the vitamins that your body needs. Unless you are experiencing symptoms of vitamin deficiency and are advised by a healthcare provider to avoid taking excessive vitamins." Body Network talked to experts, explaining which vitamins are a waste of money and why. Read below to find out the 16 vitamins that Dr. Smith and Megan Mescher-Cox, DO Diplomate, American Board of Internal Medicine, Lifestyle Medicine and Obesity Medicine Identity Medical Group/Dignity Health Medical Group recommend leaving on the drugstore shelf.

1. Biotin

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For anyone wanting to increase hair growth, Biotin is not the answer, says Dr. Smith. "Biotin, also known as vitamin H or vitamin B7, is an essential nutrient with many health benefits, including converting food to fuel and maintaining healthy skin, hair, and nails. While biotin is often touted as the key to luscious hair and strong nails, research has shown that is only true for people with underlying health conditions. Therefore, if you are healthy, there is no benefit in taking a biotin supplement. Biotin-containing hair products should provide any benefit to your hair health, so you need to add in oral supplementation unless you are advised by a healthcare provider."

2. Chromium

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Another vitamin that's a waste of money, according to Dr. Smith, is chromium. “Known as an “essential trace element,” this mineral is believed to help keep insulin levels steady. However, it’s easily obtained in regular diets, so there’s no need to go out of your way to buy and consume Chromium supplements. Sometimes, it’s also sold online along with promises that it can help with weight loss, but there is no scientific evidence that backs up those claims, so definitely be leery of them."

3. Iron

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Iron is a vitamin many people take, but it might not have the health benefits you think. "Many people decide to take vitamin supplements thinking, “more is better.” The truth is taking iron supplements without a confirmed deficiency from your doctor can be dangerous. Too much iron can cause irregular heartbeats, excessive buildup in the liver, and, in rare cases, can be cancerous! Good sources of iron can already be found in your diet, such as beans, dark chocolate, spinach, beef, and chicken."

4. Vitamin A

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Don't take too much vitamin A, says Dr. Smith. "Vitamin A is an antioxidant and plays an important role in vision, but too much vitamin A can be toxic, causing multiple serious side effects. You should be able to get all the vitamin A you need from your diet (cheese, eggs, milk, yogurt, etc.). Any vitamin A your body does not need immediately is stored for future demands. This means you do not need it every day."

5. Vitamin B2 (Riboflavin)

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"Vitamin B2 is one of the eight essential B vitamins that your body needs to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. It’s commonly found in many of your favorite breakfast foods, like eggs, whole grain breads, milk, and yogurt. So, if you’re already eating those regularly, supplementing with additional B2 vitamins is often unnecessary. In fact, your urine can turn neon yellow when you have too much Vitamin B2 in your system (it gets excreted vs being absorbed when levels are too high), so that’s an easy way to see if you’ve gone overboard on the vitamin. As a side note, B vitamins are water-soluble, so excess can be processed and exposed in urine," Dr. Smith explains.

6. Vitamin B6

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Dr. Smith says, "Another B-complex vitamin that is present in many foods - fruits, vegetables, whole grains, poultry and fish - that most of us get enough in our diets. Research shows that taking B6 supplements over a long period of time can actually cause serious health problems and high levels of B6 have been shown to cause abnormal nerve sensations/changes."

7. Vitamin D2

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Get outside and enjoy the fresh air instead of spending money on vitamin D, Dr. Smith advises. "Vitamin D is essential for good health. It helps the body absorb the calcium it needs to build, maintain, and repair bones. It also plays a key role in muscle movement, the nervous system, and the immune system. Most of us get our vitamin D from sunshine. Vitamin D2 and vitamin D3 are the two main forms of vitamin D. Both play the same role in the body, but vitamins D2 and D3 have slightly different molecular structures. Vitamin D2 is made by plants, which your body does not absorb as efficiently. Research has shown that vitamin D3, which comes from animals, appears to be better at raising vitamin D levels, rendering a vitamin D2 supplement questionably useful."

8. Vitamin E

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For anyone who wants to take vitamin E. Dr. Smith says, "Not many people are deficient in vitamin E, a fat-soluble vitamin that protects cells from damage and provides support for your immune system. Vitamin E is abundant in foods like avocado, almonds and spinach, making supplements unnecessary for most. Healthy adults need about 15 milligrams of the nutrient each day and overdoing this supplement could cause other issues, like hemorrhaging."

9. Red Yeast Rice

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For anyone who wants to lower their cholesterol, Megan Mescher-Cox says, "Red yeast rice may lower cholesterol with its active ingredient Monacolin K. The largest problem with purchasing a supplement is the variability in the amount of active ingredients in the supplement. A study showed that some red yeast rice supplements actually contained no active ingredient at all. There has also been concern about contaminated citrin, which can cause liver failure. Instead of spending money on red yeast rice products, elevated cholesterol levels decrease quite significantly by increasing fiber-rich foods in their diet and decreasing or eliminating foods that contain cholesterol or saturated fat, which have the added benefits of also lowering blood pressure and sugar levels at the same time."

10. Gummy Vitamins

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Why swallow a pill when you can chew a flavored gummy vitamin instead? Cox warns you to think twice about that. "When we consume anything, I’d recommend taking a look at the entire package. If someone is taking a specific vitamin for a medical reason, we want to make sure to get the vitamin. Sometimes, gummy vitamins contain inconsistent levels. Moreover, sugars, sugar substitutes, artificial colorings, or flavorings are often added, and these are known to be unhealthful."

11. Dehydroepiandrosterone, Known as DHEA

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Who doesn't want to find the fountain of youth miracle in a vitamin, but no such thing exists? Cox explains, "I agree that DHEA is a waste of money for consumers and it comes with risks. It is a precursor to estrogen and testosterone. The side effect profile is poor and includes stunted growth, increase in blood pressure or cholesterol or mood swings. Additionally, there can be signs or symptoms of elevated testosterone in women, such as hair loss, voice changes, or growth of facial hair, or elevated estrogen in men: enlargement of breasts, shrinking of testicles, or lower sperm count. It can also have a negative effect on hormone-responsive cancers such as some breast, ovarian or prostate cancers. The long term safety of the supplements are not known without future studies. It should also be noted that it is banned in many sports organizations and even in countries as an anabolic steroid derivative. For a goal of youthfulness, the absolute best thing we can do is to get restful sleep ideally 7-9 hours nightly, minimizing stress and having ways to destress, and consuming a predominantly whole-foods, plant-based diet which is full of antioxidants while minimizing toxins including tobacco, alcohol, and processed foods."

12. Vitamin C For The Common Cold

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How often are you told to take vitamin C when you have a cold? But that's not actually good advice. Cox says, "Save your money on vitamin C for the common cold. There is no evidence that vitamin C supplementation reduces the risk or incidence of the common cold in the average person. As with other supplements, a healthy diet will get an adequate level of vitamin C. In fact, a medium orange daily will reach the recommended daily allowance (RDA) and will provide multiple added benefits to your health. Very high doses of vitamin C can lead to kidney stones, nausea and vomiting."

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13. MCT Oil

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"MCT oil has become popular with the popularity of the ketogenic diet," Cox explains. "It is touted to increase the ketones and allow people to eat more vegetables and fruits while they are on the keto diet. The main risk of MCT oil comes from the fact that it is almost pure saturated fat. Saturated fat intake increases cholesterol levels and can cause fatty liver disease and coronary artery disease. It is not a healthful addition to the diet."

14. Hydroxymethylbutyrate (HMB)

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"HMB is a metabolite of the amino acid leucine and is found naturally in the body," Cox says. But, "It has not been proven to enhance athletic performance or decrease muscle soreness during exercise. Although no adverse effects have been identified from taking HMB, there are no benefits either."

15. L-arginine

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For men wanting a better erection, Cox says L-arginine isn't the vitamin to turn to. She states, "It is true that there is some use for men that have low levels of nitric oxide in their system but for the vast majority of Americans, L-arginine will have no effect. The beneficial nitric oxide actually comes from the very thin lining inside arteries called the endothelium. These endothelial cells secrete nitric oxide which acts on the nearby tissues and lasts a very short period of time, causing enlargement of the blood vessels and thereby increasing blood flow. The body is well designed and adapted to increase blood flow when needed but the endothelium can be damaged by high cholesterol, high blood pressure, high sugars (diabetes), high weight (obesity) and/or high stress. Taking L-arginine will not increase nitric oxide in the average person but lowering the chronic inflammation and damage to the endothelium can help. This can be done with a healthful diet, adequate rest and minimizing emotional stress."

16. Beta-Carotene

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According to Cox, anyone who smokes should think twice about taking beta-carotene. "Beta-carotene is a carotenoid and a precursor to vitamin A. In its natural food form it is incredibly healthful but in the supplement form there have been studies that have associated beta-carotene intake with increased incidence of lung cancer in people that smoke or have had asbestos exposure." So buy your vitamins carefully.

💪🔥Body Booster: Eat a balanced diet with plenty of fruits, veggies, and whole foods. Your body gets most needed vitamins from nutritious meals. Only take vitamin supplements if prescribed by your doctor for a deficiency. Avoid excessive vitamins on your own. If you enjoyed this article, don't miss the 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert.