Research shows that one billion people worldwide have a vitamin D deficiency, which can seriously impact health. From bone pain to chronic conditions, low vitamin D levels need attention. The good news? There are simple ways to maintain healthy levels. Here’s what experts say about vitamin D and how to get enough.

### Why is vitamin D important?
Vitamin D is a hormone our bodies produce when exposed to sunlight, explains Jenna Stangland, MS, RD, a registered dietitian. It plays many vital roles in the body, supporting immunity, muscle strength, hormone balance, mood, and more.

Rhian Stephenson, a nutritionist and naturopath, adds that vitamin D regulates cell growth, helps prevent cancer, and is crucial for overall health.

### What happens if you’re deficient?
Low vitamin D reduces calcium and phosphorus absorption, increasing the risk of bone fractures, says Stangland. It’s also linked to a weaker immune system and higher chances of serious conditions like cancer, autoimmune diseases, and mood disorders.

Stephenson notes that deficiencies may contribute to high blood pressure, diabetes, kidney disease, fibromyalgia, and neurological disorders like multiple sclerosis.

Those at higher risk include:
– Vegans
– People with celiac disease, Crohn’s, or cystic fibrosis
– Breastfed babies (breast milk often lacks sufficient vitamin D)
– Older adults (skin produces less vitamin D with age)
– People with darker skin (melanin reduces vitamin D synthesis)
– Those with higher body fat (more vitamin D is needed for adequate levels)

### Symptoms of vitamin D deficiency
A blood test is the only sure way to confirm deficiency, but watch for these signs:

Fatigue
Severe deficiency often causes extreme tiredness and poor sleep.

Bone and muscle pain
Low vitamin D can lead to frequent muscle weakness, joint pain, and fragile bones due to poor calcium absorption.

Hair loss
Deficiency disrupts hair follicle cycles, leading to thinning or slow growth. Some research links it to alopecia.

Frequent illness
A weakened immune system may make you sick more often.

Depression and anxiety
Low vitamin D is associated with mood disorders.

If you suspect a deficiency, consult your doctor for testing and guidance.Research suggests that vitamin D plays an important role in regulating mood and reducing the risk of depression. Low levels of vitamin D have been linked to seasonal affective disorder and may contribute to feelings of sadness, anxiety, forgetfulness, and being overwhelmed.

### How to Get Vitamin D

Sunlight is the easiest way for your body to produce vitamin D, which is why deficiencies are more common during darker winter months. “The NHS recommends taking vitamin D3 supplements in autumn and winter for this reason,” explains Stephenson. Stangland suggests getting at least 20 minutes of sun exposure to maintain healthy vitamin D levels—just remember to wear sunscreen to protect your skin from damage and reduce cancer risk.

You can also get vitamin D from certain foods, though most don’t provide enough on their own. “Good sources include salmon, swordfish, tuna, fortified full-fat dairy, sardines, beef liver, cod liver oil, and egg yolks,” says Stephenson. While these foods help, they usually don’t supply sufficient amounts alone.

For those who need supplements to prevent deficiency, recommendations vary by country. “In the U.S. and Canada, the recommended daily intake is 600 IU for adults and 800 IU for those over 70, while the UK suggests 400 IU,” Stephenson notes. “However, 400 IU is often too low to correct a deficiency.”

When choosing a supplement, opt for vitamin D3 over D2. “Look for options that include vitamin K2, like our Essential D3/K2, because they work together to support calcium absorption,” she adds. Without K2, calcium can build up in arteries instead of bones. Stangland recommends Momentous Vitamin D3 or other trusted brands to restore healthy levels.

Be cautious with dosage—vitamin D is fat-soluble, so taking too much can be harmful. Overdosing (vitamin D toxicity) can lead to high calcium levels, causing serious issues like high blood pressure, kidney problems, and even hallucinations. Balance is key.

Finally, restoring vitamin D levels takes time. “Your body needs time to rebuild its stores,” Stephenson says. Patience is essential when improving your vitamin D intake.