Check if you have vitamin D deficiency symptoms. Calculate your risk score and recommended daily intake. Free symptom checker. Not medical advice.
Vitamin D deficiency affects an estimated 42% of American adults — making it one of the most common nutritional deficiencies. Yet symptoms are vague and easily attributed to other causes: fatigue, bone pain, mood changes, frequent illness. Our symptom checker assesses your risk based on symptoms and lifestyle factors — and recommends when to get your levels tested.
Common deficiency symptoms: Fatigue and tiredness despite adequate sleep (most common complaint), Bone and back pain especially in lower back, Depression and low mood particularly in winter months, Impaired wound healing, Bone loss revealed by DEXA scan, Muscle pain and weakness, Hair loss beyond normal shedding, Frequent colds and infections due to immune dysfunction.
Highest risk groups: People who spend little time outdoors, Dark skin tone (melanin reduces UV absorption), Age 65+ (skin less efficient at synthesizing vitamin D), Living above 37 degrees latitude — north of Richmond VA line — insufficient UVB in winter, Obesity (fat sequesters vitamin D), Malabsorption conditions like Crohn's and celiac, Strict vegan diet without supplementation.
The only definitive way is a blood test measuring 25-hydroxyvitamin D. Deficiency is defined as below 20 ng/mL. Insufficiency is 20-29 ng/mL. Optimal is 30-50 ng/mL. Ask your doctor for a 25(OH)D test if you have multiple deficiency symptoms or are in a high-risk group. Testing typically costs $30-$80 without insurance coverage.
RDA is 600 IU for adults under 70 and 800 IU for 70+. The tolerable upper intake level is 4,000 IU daily. Many doctors recommend 1,500-2,000 IU for people with risk factors. For confirmed deficiency: 50,000 IU weekly prescription dose for 8-12 weeks then maintenance dose. Always pair with vitamin K2 for proper calcium metabolism.
Very difficult. Only a few foods contain meaningful vitamin D: Fatty fish like salmon (570 IU per 3 oz), Fortified milk (115-130 IU per cup), Fortified orange juice (137 IU per cup), Egg yolks (41 IU each), UV-exposed mushrooms. Getting 600-2000 IU daily from food alone requires eating salmon every day. Supplementation is practical for most people.
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