Vitamin D Deficiency: Why It’s More Common Than You Think (and How to Fix It)

Running low on Sunshine?

If you feel tired all the time, get sick often, or have achy bones and muscles, your body might be begging for more Vitamin D. You wouldn’t be alone—42% of Americans are deficient, and that number jumps even higher for people who live in colder climates, work indoors, or wear sunscreen religiously.

Vitamin D is essential for strong bones, a healthy immune system, and even your mood, but unlike most vitamins, it’s hard to get from food alone. Our bodies naturally produce it when exposed to sunlight, but thanks to modern indoor living, most of us don’t get enough.

The good news? You can fix it with the right foods, smart sun exposure, or a high-quality supplement.

Signs You Might Be Low on Vitamin D

• Feeling tired and sluggish all the time – It’s not just your busy schedule .
• Getting sick often – Your immune system needs Vitamin D to fight off colds.
• Bone and muscle aches – Vitamin D helps your body absorb calcium, so a lack of it can make you feel like you’re aging faster than you should.
• Hair thinning or falling out – Not just genetics—low Vitamin D could be playing a role.
• Feeling down or anxious – There’s a reason they call it the "sunshine vitamin"—low levels are linked to mood changes and seasonal depression.

Foods That Naturally Contain Vitamin D

Getting enough Vitamin D from food is tough, but here are a some good sources:

• Salmon & Fatty Fish – Wild-caught salmon has about 600 IU per serving (NIH, 2022).
• Egg Yolks – Not just the whites—the yolk contains about 37 IU (USDA, 2022).
• UV-Exposed Mushrooms – Some mushrooms make Vitamin D when exposed to sunlight, just like we do (Cardwell et al., 2018).
• Fortified Dairy & Plant-Based Milks – Many brands add 100-150 IU per cup (NIH, 2022).
• Sardines & Tuna – An easy way to get 300 IU per serving, plus omega-3s (USDA, 2022).

When You Need a Supplement

Even with a good diet, you may need extra Vitamin D if you:

• Spend most of your time indoors.
• Have darker skin (melanin reduces Vitamin D production).
• Live in colder, less sunny places.
• Wear sunscreen daily (great for skin, not so great for Vitamin D).

Best option? Vitalized Lab’s Vitamin D3 + K2.

• D3 is the best form for absorption.
• K2 helps calcium go to your bones, not your arteries.

Final Thoughts

Vitamin D is essential for energy, immunity, strong bones, and mental health, but most people aren’t getting enough from food or sun exposure. If you constantly feel tired, sick, or achy, it might be time to add a high-quality supplement to your routine.

References

• Anglin, R. E., Samaan, Z., Walter, S. D., & McDonald, S. D. (2013). Vitamin D deficiency and depression in adults: Systematic review and meta-analysis. British Journal of Psychiatry, 202(2), 100-107.
• Aranow, C. (2011). Vitamin D and the immune system. Journal of Investigative Medicine, 59(6), 881-886.
• Bischoff-Ferrari, H. A., Giovannucci, E., Willett, W. C., Dietrich, T., & Dawson-Hughes, B. (2006). Estimation of optimal serum concentrations of 25-hydroxyvitamin D for multiple health outcomes. American Journal of Clinical Nutrition, 84(1), 18-28.
• Cardwell, G., Bornman, J. F., James, A. P., & Black, L. J. (2018). A review of mushrooms as a potential source of dietary vitamin D. Nutrients, 10(10), 1498.
• Forrest, K. Y., & Stuhldreher, W. L. (2011). Prevalence and correlates of Vitamin D deficiency in US adults. Nutrition Research, 31(1), 48-54.
• Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266-281.
  
• NIH (2022). Vitamin D: Fact sheet for health professionals. National Institutes of Health Office of Dietary Supplements.
• Nowak, A., Boesch, L., Andres, E., et al. (2016). Effect of Vitamin D3 on self-perceived fatigue: A double-blind randomized placebo-controlled trial. Medicine, 95(52), e5353.
• Rasheed, H., Salem, M. M., & Yousef, T. M. (2013). Serum ferritin and Vitamin D in female hair loss: Do they play a role? Skin Pharmacology and Physiology, 26(2), 101-107.
• Schurgers, L. J., et al. (2004). Vitamin K–dependent proteins, matrix Gla-protein, and bone vascular calcification. Blood, 104(10), 3231-3233.