Nutrient deficiencies
Vitamin D Deficiency Symptoms in Women: Signs, Causes and When to See a Doctor
Quick answer
Common symptoms of vitamin D deficiency in women are tiredness, bone pain, aching or weak muscles, muscle cramps and low mood. Many people have no symptoms at first. Over time, very low levels can soften bones and raise fracture risk. Limited sunlight is a common cause, and a blood test can confirm it, so ask your doctor.
Last reviewed NariCareLife editorial team · 4 sources
30 min voice call + free 1-week diet plan
What is Vitamin D deficiency?
Vitamin D helps the body absorb calcium and phosphate from food, which keeps bones, teeth and muscles healthy. The body makes most of its vitamin D when skin is exposed to sunlight, and only a few foods contain it naturally.
Even in a sunny country like India, low vitamin D is common. Spending most of the day indoors, covering most of the skin, air pollution and having darker skin can all reduce how much vitamin D the body makes.
Symptoms are often vague or absent, especially when the deficiency is mild. They tend to build slowly, so many women only find out after a blood test for another reason or when they develop bone or muscle pain.
Common symptoms of Vitamin D deficiency
Tiredness
Feeling tired or low in energy without an obvious reason.
Bone pain
A dull, aching pain in the lower back, hips, pelvis, legs or ribs.
Muscle weakness
Finding it harder to climb stairs, get up from a chair or lift things.
Muscle aches and cramps
Achy muscles or cramps, sometimes mistaken for general body pain.
Low mood
Some people with low vitamin D report low mood, though many things can cause this.
Fractures from minor falls
Over time, soft or weak bones may break more easily.
Difficulty walking
In more severe cases, bone pain and weak muscles can cause a waddling walk.
What can cause Vitamin D deficiency?
- Not getting enough sunlight on the skin, for example from staying indoors most of the day or covering most of the body.
- Having darker skin, which needs more sun exposure to make the same amount of vitamin D.
- Eating few foods that contain vitamin D, which is common in vegetarian diets.
- Conditions that affect absorption of fat from the gut, such as coeliac disease or inflammatory bowel disease.
- Kidney or liver disease, which can affect how the body activates vitamin D.
- Having obesity, being older, or taking certain medicines such as some anti-seizure drugs.
How is Vitamin D deficiency diagnosed?
A doctor can check your vitamin D status with a blood test that measures 25-hydroxyvitamin D. They may also check calcium, phosphate and other blood markers, and ask about bone pain, muscle weakness, sun exposure, diet and medicines. If you have bone pain or have had fractures, your doctor may suggest further tests, such as a bone density scan, to check bone health.
When to see a doctor
See a doctor if you have ongoing tiredness, bone pain, muscle weakness or aches, or if you are at higher risk of low vitamin D, such as spending little time outdoors. Your doctor can decide whether a blood test is needed. Do not take high-dose vitamin D on your own, because too much can raise calcium levels and cause harm. If you are pregnant, breastfeeding or past menopause, ask your doctor about vitamin D and bone health.
Get medical help promptly if you notice:
- A broken bone after a minor fall or bump.
- Severe or worsening bone pain, or pain that stops you walking normally.
- Tingling in the hands, feet or around the mouth, or muscle spasms, which can be a sign of low calcium.
- Nausea, vomiting, excessive thirst, confusion or weakness while taking high-dose vitamin D, which may mean too much vitamin D.
- Bowed legs, delayed walking or bone pain in a child.
In an emergency, call 112 or go to the nearest hospital.
How nutrition and lifestyle may help
Food does not cure or treat Vitamin D deficiency, but everyday habits can support your overall wellbeing alongside the care your doctor recommends.
Get some regular daylight
Short periods of sunlight on uncovered skin such as arms and face, while avoiding sunburn, may help your body make vitamin D.
Look for fortified foods
Some milk and edible oils sold in India are fortified with vitamin D. Look for the +F logo on the pack.
Include natural sources if you eat them
Egg yolks and oily fish such as sardines and mackerel (bangda) contain some vitamin D.
Pair with calcium-rich foods
Vitamin D and calcium work together for bones. Curd, milk, paneer, ragi and sesame seeds may help support bone health.
Stay active on your feet
Walking, yoga and strength exercises support muscle and bone strength, and outdoor activity adds daylight.
Discuss supplements with your doctor
If you need vitamin D supplements, your doctor will advise the right dose and whether to recheck your levels.
Indian foods to include
- Fortified milk with the +F logo
- Fortified edible oil with the +F logo
- Eggs (including the yolk)
- Sardines (mathi) and mackerel (bangda)
- Mushrooms that have been exposed to sunlight
- Curd and paneer
- Ragi porridge or ragi roti
- Til (sesame) seeds
Key takeaways
- Low vitamin D is common in India despite plenty of sunshine.
- Tiredness, bone pain and muscle weakness are the most common signs, but many people have none.
- A 25-hydroxyvitamin D blood test can check your levels.
- Daylight, fortified foods and calcium-rich meals may help support bone health.
- Take vitamin D supplements only as advised by your doctor, as too much can be harmful.
Vitamin D deficiency: frequently asked questions
The first signs of vitamin D deficiency are often tiredness, general aches and pains, and mild muscle weakness. Many people have no symptoms at all, especially when levels are only slightly low. Because the signs are vague, a doctor may suggest a blood test if you are at risk or have ongoing bone or muscle pain.
Vitamin D deficiency is common in India because many people spend most of the day indoors, cover most of their skin and live in polluted cities that reduce sunlight. Darker skin also needs more sun to make vitamin D. Vegetarian diets naturally contain few vitamin D sources, which adds to the risk.
Yes, low vitamin D can cause aching bones and muscles, including pain in the lower back, hips and legs. Severe, long-term deficiency can soften bones, a condition called osteomalacia. Body and back pain have many causes, though, so see a doctor for an assessment rather than assuming it is vitamin D.
Vitamin D deficiency has been linked with hair loss in some studies, but the evidence is not clear-cut. Hair loss in women more often relates to iron levels, thyroid problems, hormonal changes or stress. If you are losing a lot of hair, see a doctor, who can check several possible causes together.
Few Indian foods are naturally rich in vitamin D. The main sources are egg yolks, oily fish such as sardines and mackerel, and mushrooms exposed to sunlight. Milk and edible oils fortified with vitamin D, marked with the +F logo, can also help. Vegetarians often rely on sunlight and fortified foods.
Yes, taking too much vitamin D from supplements can be harmful. Very high doses can raise calcium levels in the blood, which may cause nausea, vomiting, thirst, confusion and kidney problems. You cannot get too much vitamin D from sunlight. Always take supplements only as advised by your doctor.
Sources & references
- Vitamin D — NHS
- Rickets and osteomalacia — NHS
- Vitamin D — MedlinePlus, U.S. National Library of Medicine
- Vitamin D Test — MedlinePlus, U.S. National Library of Medicine
