Vitamin D deficiency is a growing concern across the UK, with nearly half of adults having sub-optimal levels and around 20% officially deficient. This essential nutrient is vital for bone strength, immune health, and overall wellbeing. Yet, many people remain unaware they are deficient until symptoms become more serious.
In this post, we’ll explore the 14 key signs of vitamin D deficiency, explain who’s most at risk in the UK, and provide practical tips to help you maintain healthy levels year-round.
Why Is Vitamin D Deficiency a Problem in the UK?
The UK’s northern latitude means sunlight, the primary source of vitamin D, is limited for much of the year. During autumn and winter, UVB rays are too weak to trigger sufficient vitamin D production in the skin. This seasonal lack contributes to widespread deficiency, especially in northern regions like Scotland and northern England.
Additionally, certain groups such as people with darker skin, older adults, and those who spend little time outdoors are more vulnerable. Low vitamin D is linked to increased risk of bone disorders, muscle weakness, and infections, making awareness crucial.
14 Signs of Vitamin D Deficiency
1. Persistent Fatigue and Low Energy
Feeling unusually tired despite adequate rest is one of the most common early signs. Vitamin D plays a role in energy metabolism, so low levels can cause chronic fatigue.
2. Bone Pain and Tenderness
Vitamin D deficiency reduces calcium absorption, leading to aching bones, especially in the ribs, hips, and pelvis.
3. Muscle Weakness
Weakness or difficulty performing simple movements like climbing stairs can indicate deficiency, as vitamin D is essential for muscle function.
4. Frequent Illness or Infections
Vitamin D supports immune response. Deficiency can increase susceptibility to colds, flu, and respiratory infections.
5. Slow Wound Healing
If cuts or wounds take longer than usual to heal, low vitamin D may be impairing your body’s repair mechanisms.
6. Hair Loss
Severe hair loss, particularly in women, has been linked to vitamin D deficiency, although other causes should also be considered.
7. Depression or Low Mood
Seasonal affective disorder (SAD) and low mood during darker months may be related to reduced vitamin D levels.
8. Bone Deformities in Children
In children, deficiency can cause rickets, leading to bowed legs and skeletal abnormalities.
9. Impaired Growth in Children
Vitamin D deficiency can slow growth and development in young children.
10. Muscle Cramps and Spasms
Low calcium levels due to vitamin D deficiency can cause painful muscle cramps or spasms.
11. Back Pain
Chronic lower back pain is often reported in adults with low vitamin D levels.
12. Increased Risk of Osteoporosis
Long-term deficiency weakens bones, increasing fracture risk, especially in older adults.
13. Irritability in Children
Children with deficiency may show irritability or reluctance to walk due to bone or muscle pain.
14. Weight Gain or Difficulty Losing Weight
Some studies suggest vitamin D deficiency may be linked to weight gain or difficulty losing weight, though more research is needed.
Who Is Most at Risk in the UK?
- Older adults (especially over 65)
- People with darker skin, including Black and Asian ethnic groups, who have higher rates of deficiency
- Those who spend little time outdoors or cover their skin
- Pregnant and breastfeeding women
- People with obesity or certain medical conditions affecting absorption (e.g., coeliac disease)
- Residents in northern UK regions and during winter/spring months
How to Prevent and Manage Vitamin D Deficiency
1. Get Safe Sunlight Exposure
Aim for 10–15 minutes of midday sun on your face, arms, or legs several times a week between April and September. Avoid sunburn.
2. Take a Daily Supplement
Public Health England recommends a daily 10 microgram (400 IU) vitamin D supplement for everyone from October to March, and year-round for at-risk groups. Supplements are widely available over the counter.
3. Eat Vitamin D-Rich Foods
Include oily fish (salmon, mackerel), egg yolks, fortified cereals, and fortified plant-based milks in your diet.
4. Get Tested If You Have Symptoms
Ask your GP for a blood test if you suspect deficiency or belong to a high-risk group.
5. Follow Medical Advice for Treatment
If diagnosed with deficiency, your GP may prescribe higher-dose supplements before switching to maintenance doses.
Conclusion
Vitamin D deficiency affects millions across the UK and can seriously impact your health if left untreated. Recognising the 14 signs and understanding your risk factors can help you take timely action. Simple steps like safe sun exposure, diet changes, and supplements can make a big difference.
If you experience symptoms or belong to a high-risk group, speak to your GP about testing and treatment options.