Vitamin D Deficiency: Key Signs Your Body Might Be Showing

Vitamin D is crucial for keeping bones healthy and strong. In adults, vitamin D deficiency can also lead to weak bones. This is a condition known as osteomalacia. Vitamin D deficiency increases the risk of osteoporosis (thinning of the bones) and fractures.

Men and women will experience similar physical effects because vitamin D affects bones and muscles in everyone. The risk and prevalence are different for men and women. And some associated health risks may affect women more than others.

Women, especially as they age, are slightly more likely to be deficient than men, and the risk increases even more after menopause. The CDC states that about one in four adults may be deficient. Low vitamin D levels can lead to osteoporosis and fractures.

Men are generally at lower risk. However, some surveys report that younger men are more likely to be deficient in vitamin D than older men.

Vitamin D is essential for calcium absorption. It is important for maintaining bone strength. Women, especially after menopause, are more likely to develop osteoporosis because of a decrease in estrogen and a decrease in vitamin D.

Postmenopausal women and older women are at higher risk for bone loss. This is because bone mineral density decreases. More than 53 million adults in the U.S. are at risk for osteoporosis, according to the NIH and CDC. Without enough vitamin D, this bone loss occurs, increasing the risk of fractures, especially in the hip and spine.

Diet also plays an important role. Women should include foods rich in vitamin D, such as fatty fish (salmon, mackerel), egg yolks, fortified dairy products or plant-based milk, and cereals. For those following a vegan or dairy-free diet, fortified plant-based products and mushrooms exposed to ultraviolet light are also helpful.