1. Feeling Tired All the Time
If you’re dragging yourself out of bed every morning and feel wiped out by mid-afternoon, it might not just be a lack of sleep. Fatigue is one of the most common signs of vitamin D deficiency. According to a 2023 study in the journal Nutrients, people with low vitamin D consistently report lower energy and increased tiredness throughout the day. This is because vitamin D helps regulate your body’s energy production, and without enough of it, you’re likely to feel sluggish no matter how much you rest. Instead of reaching for another coffee, try adding more vitamin D-rich foods to your meals. Fatty fish like salmon, sardines, and mackerel are excellent sources. You can also get a boost from fortified dairy products, eggs, and even some types of mushrooms. By changing your diet, you’re fueling your body with what it really needs instead of just masking the symptoms.
2. Achy Bones and Muscle Pain
Aches and pains in your bones or muscles—especially if they seem to come out of nowhere—can be a red flag. Research published in The Lancet in 2022 found that vitamin D is crucial for healthy bones and muscles, helping your body absorb calcium and phosphorus. If you don’t have enough, your bones can become weak and your muscles may cramp or feel sore. People with chronic pain often discover low vitamin D levels after a blood test. To support your bones and muscles, include foods like fortified orange juice, canned tuna, and whole eggs in your diet. These foods can help you get the vitamin D you need without having to rely on supplements or painkillers.
3. Getting Sick More Often
If you notice you’re catching colds or infections more often than usual, your immune system might be crying out for help. Vitamin D has a big role in keeping your immune defenses strong. A recent 2024 review in the British Medical Journal indicated that people with low vitamin D get sick more frequently, especially with respiratory infections. Strengthening your diet with vitamin D-rich foods can help your immune system fight back. Try adding cod liver oil or fortified cereals to your breakfast. Even fortified plant-based milks can pack a punch, especially if you’re vegan or lactose intolerant.
4. Hair Loss and Thinning
Losing more hair than usual can be distressing, and it’s not always just about stress or genetics. Scientists have found a connection between vitamin D deficiency and hair loss, particularly in conditions like alopecia areata. A study in the Journal of Dermatology in 2023 showed that people with low vitamin D levels were more prone to significant hair thinning. To help keep your hair thick and healthy, try eating more salmon, fortified milk, and eggs. These foods don’t just support your hair—they bring benefits to your whole body.
5. Mood Swings and Feeling Down
Do you find yourself feeling blue or unusually irritable? Vitamin D is often called the “sunshine vitamin” for a reason. It plays a key part in regulating mood and warding off depression. According to a large-scale review in 2023 published in JAMA Psychiatry, people who had higher vitamin D levels were less likely to experience depression or mood disorders. If you want to lift your spirits, start with your plate. Fortified yogurts, fortified tofu, and sardines are good options to brighten your mood from the inside out.
6. Wounds Heal Slowly
If you notice that cuts or scrapes take a long time to heal, your body might be struggling to repair itself because of low vitamin D. Research in 2024 from the American Journal of Clinical Nutrition confirms that vitamin D helps regulate new skin cell growth and wound healing. People with chronic wounds often have lower than normal vitamin D levels. To support faster healing, try adding fortified breakfast cereals, canned mushrooms, and cheese to your daily routine. These foods can help your body recover more quickly from injuries.
7. Weakness or Unsteady Movements
Feeling unsteady when you walk or climb stairs? Muscle weakness and poor balance can be subtle signs of vitamin D deficiency, especially in older adults. Studies by the National Institutes of Health in 2023 showed that low vitamin D can make it harder for muscles to contract properly, which means you might feel wobbly or weak. Eating more vitamin D-rich foods can help restore your strength. Add fatty fish, egg yolks, and fortified plant-based drinks to your grocery list to help keep your muscles functioning at their best.
8. Increased Risk of Chronic Conditions
Long-term vitamin D deficiency can put you at risk for serious health issues, including type 2 diabetes, cardiovascular disease, and osteoporosis. According to the World Health Organization, rates of vitamin D deficiency are rising worldwide, especially in areas with limited sunlight. Eating foods high in vitamin D, such as herring, fortified non-dairy milks, and egg yolks, can help protect you against these chronic conditions. Even if you spend most of your time indoors, you can take charge of your health by making smart food choices every day.
