How many signs of vitamin D deficiency are you experiencing? Everyone experiences symptoms differently, but if you find yourself experiencing any of these five signs, it may be time to reevaluate your vitamin D intake. Here’s what these five warning signs of vitamin D deficiency mean, and how you can make sure you have enough vitamin D in your diet.


Warning sign #1: Cold hands and feet

The first sign of vitamin D deficiency is often easy to miss, but something many people notice. If you notice your hands and feet are cold all of a sudden, it may be time to take a vitamin D test. Your body will use its vitamin D reserves to try and keep your heart warm and preserve muscle tone so you’re not crippled by cold extremities in an effort to stay alive. How does that work? When blood calcium levels fall too low because of vitamin D deficiency, parathyroid hormone (PTH) secretion is increased from parathyroid glands in response, Dr. Michael Holick explains on his website. PTH then triggers bone cells called osteoclasts to remove calcium from bones, which leads to low blood calcium levels—and cold hands and feet. It’s just one of several possible symptoms that can emerge when severe vitamin D deficiency occurs: The major signs and symptoms associated with classic vitamin D deficiency rickets include bowed legs and other skeletal deformities, slowed growth rate in children, soft or brittle bones, muscular weakness and lethargy.


Warning sign #2: Chills or night sweats

In addition to dry mouth and skin, frequent chills or night sweats are a sign of vitamin D deficiency. If you’re constantly cold at night, particularly during winter months when you have less exposure to sunlight, it could be that your body is trying to use vitamin D for temperature regulation. This can be dangerous because vitamin D helps regulate calcium levels in your body; having too little causes your body to pull from your bones as a source of needed calcium. In fact, studies show that low vitamin D status is linked with low bone mineral density and higher fracture risk among adults 65 years and older. If you suspect deficiencies, talk to your doctor about testing. Then work on increasing your vitamin D intake through foods like oily fish (salmon, tuna), fortified cereals and dairy products (milk), and eggs from chickens given access to sunlight. These foods are also good sources of other essential nutrients—and help support optimal bone health . . . It may seem surprising that signs of vitamin D deficiency include heart disease and depression alongside osteoporosis-related problems like fractures.


Warning sign #3: Frequent illness

In addition to being a sign of a vitamin D deficiency, frequent illness is an indirect result of one. A vitamin D deficiency is sometimes called the great imitator because it tends to manifest in many different ways; one common way it manifests is as constant illness. Vitamin D aids in building and maintaining strong bones, muscles, teeth and immune system function. When you aren’t getting enough Vitamin D from your diet or through exposure to sunlight, your body can’t fight off bacterial infections like it normally would; illnesses become more commonplace. If you feel sick often or if you have frequent sore throats, colds or other forms of respiratory problems (like bronchitis), it could be that your Vitamin D levels are too low. Check with your doctor for advice on how to check for signs of vitamin D deficiency.


Warning sign #4: Chronic pain

Varying forms of aches and pains—from joint pain to migraines to back pain—can be a sign of low vitamin D. A 2005 study found that individuals with chronic musculoskeletal pain were more likely to have lower levels of vitamin D than those without chronic pain. Recent research also suggests that vitamin D deficiency may play a role in causing fibromyalgia. In fact, women with fibromyalgia often have significantly lower blood levels of vitamin D than healthy women do (and typically require higher doses of vitamin D). Research is still ongoing as to what effect supplementation can have on these painful conditions, but many health experts are convinced that it's worth exploring further. Many people with fibromyalgia or chronic pain have taken supplements such as 3,000-4,000 IU per day or even 5,000 IU per day without serious side effects or toxicity. See your doctor first before trying any supplement like that. If you decide to take high doses of vitamin D for pain relief, please get your 25(OH)D level checked every few months at a lab. Make sure you’re not taking too much! Do not attempt high-dose vitamin D therapy if you have chronic kidney disease because long-term use can cause hypercalcemia and could lead to damage of bones or kidneys.


Warning sign #5: Memory loss

Are you having trouble remembering simple things? Memory loss could be a sign of vitamin D deficiency. Research has shown that people with low levels of vitamin D in their blood have a 60% higher risk of developing Alzheimer’s disease and are more likely to experience problems with cognitive functions such as processing and recalling information. One study from Tufts University also found that postmenopausal women with low vitamin D levels were twice as likely to develop mild cognitive impairment. It’s important to get tested for both deficiencies if you have trouble thinking clearly and experiencing memory loss, which can be early signs of several diseases. The recommended daily allowance (RDA) for vitamin D is 600 IU/day – but since many of us don’t spend enough time outside or use sunscreen regularly, it’s best to get tested every year and supplement accordingly. If testing reveals you need extra support, keep these 9 secrets from brain health experts on hand.