Vitamin D and Calcium Deficiency: Bone Health, Symptoms & Levels
Vitamin D & Calcium Deficiency: Symptoms, Causes & Solutions
In this article, you will learn why vitamin D and calcium are crucial for strong, healthy bones. We explain the causes and symptoms of deficiencies, how to test your levels, and how to restore healthy levels. You can book your Vitamin D test at a G24 partner pharmacy to check your levels easily. By the end, you will understand how Vitamin D works together with Calcium and how to specifically prevent deficiencies.
What is Vitamin D?
What is Vitamin D and why is it important?
Vitamin D, often called the “sunshine vitamin,” is a fat-soluble substance. The body produces it in the skin when exposed to UVB rays. This vitamin supports the absorption of calcium from the intestine, strengthens the immune system, and is important for healthy muscles.
In addition to Vitamin D, inflammatory markers like CRP (C-reactive protein) also play an important role in immune health. If you’d like to dive deeper, check out our blog on CRP and inflammatory blood markers.
Vitamin D2 vs. Vitamin D3: Key Differences and Sources
Vitamin D comes in two forms: D2 (ergocalciferol), which comes from plants and mushrooms, and D3, which comes from animal sources and is also produced in the skin. Vitamin D3 is better absorbed by the body. Good food sources include fatty fish, eggs, and often vitamin D-fortified products like margarine. Nevertheless, it is difficult for many people to get enough vitamin D through diet alone, which is why sunlight and supplements play an important role.
Why Vitamin D is Crucial for Bone Health
Vitamin D helps your intestines absorb calcium. Without it, calcium from food is poorly absorbed, and the body may pull calcium from bones, weakening them over time. This can increase the risk of osteoporosis or osteomalacia.
How Vitamin D Works in the Body?
Vitamin D Production through Sunlight Exposure
The most important source of vitamin D is sunlight. When UVB rays hit the skin, it produces a precursor of vitamin D, which is later activated in the liver and kidneys. To maintain vitamin D levels, health experts recommend about 4 to15 minutes of direct sun exposure. It is important to avoid sunburns and to apply sunscreen after the indicated time, especially in the summer.
From Sunlight to Activation: The Metabolism of Vitamin D
UVB rays trigger vitamin D3 production in the skin. The liver then converts it to 25-hydroxyvitamin D (25 OH Vitamin D), which is measured in blood tests. Later, in the kidneys, it is converted into the active form, 1,25-dihydroxyvitamin D, which regulates calcium absorption in the intestines
How Vitamin D Supports Calcium Absorption
Without Vitamin D, the intestines can only absorb about 10-15% of the calcium consumed. With Vitamin D, absorption increases to approximately 30-40%. This explains why the levels of “sunshine Vitamin D3” and calcium are closely linked. If there is insufficient Vitamin D, calcium is released from the bones to maintain the blood levels.
Book your Vitamin D test at a G24 partner pharmacy to see your levels quickly and easily.
Causes and Symptoms of Vitamin D Deficiency
Common Causes of Vitamin D Deficiency
Vitamin D deficiency can have various causes. These include insufficient sunlight exposure (especially in northern countries or with heavy sunscreen use), diets low in Vitamin D rich foods, and certain medical conditions. Additional factors that reduce the body’s vitamin D production are obesity, specific medications, and darker skin types. Older people produce less Vitamin D because their skin contains less 7-dehydrocholesterol, the precursor for vitamin D synthesis. Pregnant and breastfeeding women have an increased need for vitamin D.
Key Symptoms of Vitamin D Deficiency
A mild Vitamin D deficiency often shows no symptoms. However, with a significant deficiency, various complaints arise. According to Cleveland Clinic, these include:
- Fatigue and exhaustion
- Muscle and bone pain
- Muscle weakness or cramps
- Mood and concentration disorders, such as depression or brain fog
Many affected individuals also report hair loss and brittle nails. Dizziness, headaches, and sleep disturbances may also occur.
Interestingly, similar symptoms can also be caused by iron deficiency, which is why it’s important to check both values. You can learn more in our blog on “Iron Deficiency: Symptoms, Causes & What to Eat.”
The Psychological Impact of Vitamin D Deficiency
Besides physical complaints, Vitamin D deficiency also affects the mental health. Some studies associate low Vitamin D levels with depression, anxiety disorders, and cognitive impairments.
Vitamin D Deficiency During Pregnancy
During pregnancy, the need for Vitamin D increases. A deficiency can lead to gestational diabetes, high blood pressure, and low birth weight. Pregnant women should check their Vitamin D levels with their doctor and consider taking supplements if necessary.
How Vitamin D Deficiency Affects Children
Children need Vitamin D for growth and bone mineralization. Too little Vitamin D can cause rickets, a condition characterized by soft bones that may deform, such as bowed legs. A Vitamin D-rich diet, moderate sun exposure, and possibly a supplement as recommended by a doctor can prevent deficiencies.
Why Should Women Regularly Test Their Vitamin D Levels?
Women often experience fluctuating Vitamin D needs due to hormonal changes. After menopause, estrogen production decreases, reducing bone mineral density. Low Vitamin D levels exacerbate this tendency. Women over 50 should regularly test their Vitamin D levels to address these deficiencies early.
Calcium Deficiency: How It Relates to Vitamin D
How Calcium and Vitamin D Work Together for Strong Bones
Calcium is the most abundant mineral in the body and is essential for strengthening bones and teeth, supporting muscles, nerves, and blood clotting. Since the body cannot produce calcium, it must be taken in daily through diet. Vitamin D enables the efficient absorption of calcium in the intestine. Without enough vitamin D, calcium absorption is significantly reduced, leading to calcium deficiency. Thus, both nutrients are closely linked and play a crucial role in bone health.
Causes and Symptoms of Calcium Deficiency
Calcium deficiency (hypocalcemia) can arise from insufficient calcium intake, Vitamin D deficiency, or health issues like kidney dysfunction. Many people consume too few calcium-rich foods or lose calcium due to diets high in salt or protein.
Adults aged between 19 to 50 should aim for about 1,000 mg of calcium per day, while women over 51 and men over 70 should take in 1,200 mg. A long-term deficiency may show subtle symptoms like fatigue, brittle nails, poor dental health, muscle cramps or twitching, and cognitive issues.
How to Naturally Increase Calcium Intake
A balanced diet is key to combating calcium deficiency. Primary sources include dairy products such as cheese, yogurt, and milk, as well as plant-based options like broccoli, kale, sesame seeds, legumes, tofu, and calcium-rich mineral waters. It’s best to distribute calcium-rich foods throughout the day in your diet to improve its absorption.
Testing and Understanding Vitamin D Levels
Where and How to Measure Vitamin D Levels
A Vitamin D test measures the level of 25-hydroxyvitamin D (25 OH Vitamin D) in the blood, the primary marker for Vitamin D status. Testing can be done at your general practitioner or many pharmacies. At G24 partner pharmacies, a quick finger-prick test gives results in just 15 minutes and shows if your levels are too low.
Getting your Vitamin D checked is a great start. But to really understand your health, it helps to look at other important values too. You can learn more in our blog ‘ Essential Blood Tests: Understand Your Blood Values | G24 .’
And when it comes to heart and vascular health in particular, it’s just as important to keep an eye on your cholesterol levels . Find out more in our blog ‘ Cholesterol: Symptoms, Values, Causes & Tips for a Healthy Heart ’.
Interpreting Your Vitamin D Test Results
Vitamin D levels are usually reported in nanograms per milliliter (ng/ml) or nanomoles per liter (nmol/l). Typical categories are:
| Status | Vitamin D Level |
|---|---|
|
Severe Deficiency |
< 10 ng/ml (25 nmol/l)
|
|
Deficiency |
10–30 ng/ml (25–50 nmol/l) |
|
Optimal |
30–50 ng/ml (50–125 nmol/l) |
|
High Levels |
> 50 ng/ml (125 nmol/l) |
Both women and men should aim for levels between 20 and 50 ng/ml. Levels above 50 ng/ml should be evaluated by a doctor. Remember, this table provides general guidelines, and individual factors like age, pregnancy, or chronic conditions may affect ideal levels.
Restoring Healthy Vitamin D Levels
Foods for Boosting Vitamin D and Calcium Levels
Nutrition plays a central role in correcting vitamin D deficiency. Good sources of vitamin D include:
- Fatty fish such as salmon, mackerel, herring, and sardines
- Eggs (especially the yolk)
- Liver and cod liver oil
- Foods fortified with vitamin D (e.g., margarine, some plant-based milks)
For calcium, recommended foods are:
- Dairy products like cheese, yogurt, and quark
- Green leafy vegetables (broccoli, kale)
- Nuts and seeds (almonds, sesame)
- Legumes and tofu
- Calcium-rich mineral water
Combining both nutrients supports your bones optimally.
How to Optimize Sun Exposure for Vitamin D Production
Typically, 4-15 minutes of midday sun on arms and legs is enough to produce sufficient vitamin D. Darker skin, high latitudes, or clothing that covers the skin reduce production. In winter, especially in places like Germany, sunlight alone is usually insufficient, so diet or supplements become important.
Vitamin D and Calcium Supplements: What You Should Know
If diet and sunlight are not enough, supplements of vitamin D and calcium may be useful. Vitamin D3 (cholecalciferol) is the most bioavailable form and is more easily absorbed by the body than D2. Supplements should always be taken under medical supervision. Excess calcium can be harmful, so women over 50 and men over 70 should discuss with their doctors whether they need additional intake or not.
How Long Does It Take to Recover a Vitamin D Deficiency?
Correcting a vitamin D deficiency takes several weeks to months. Many people notice improvements in fatigue or mood within two to three months. Alongside, you should focus on a calcium-rich diet and regularly monitor Vitamin D levels to avoid overdosing.
Conclusion
Vitamin D regulates calcium absorption, strengthens the immune system, and supports muscles. Deficiency often goes unnoticed but can cause physical and mental symptoms such as fatigue, hair loss, or depression. People in northern regions, pregnant women, the elderly, and those with darker skin are especially vulnerable. Calcium deficiency can also impact long-term bone health.
The good news is that balanced nutrition, targeted sun exposure, and supplements if needed can restore healthy vitamin D levels. By maintaining sufficient levels, you are supporting not only your bone health but also your mental well-being and overall vitality.
A Vitamin D quick test at a G24 partner pharmacy shows deficiencies early, so act in time for strong bones and better quality of life. Schedule your test now to stay on top of your health.
Vitamin D is More Than Just a Vitamin, It’s the Key to Lifelong Bone Health.
Well, Vitamin D is just one piece of the puzzle when it comes to your health. If you’d like to see how blood tests give a bigger picture and catch issues early, check out our blog on “ Why blood tests are important for your health | Early detection with G24 ”.
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FAQ
We always strive to keep our customers happy and informed!
Can you still have a deficiency despite sunlight exposure?
Yes. Skin type, geographical location, season, clothing, sunscreen, and age can all limit Vitamin D production. Darker skin and older age reduce the skin’s ability to produce Vitamin D.
Can I get enough Vitamin D just from the sun?
In many cases, yes. About 10-30 minutes of sun exposure, 2-3 times per week, is sufficient for most people, depending on skin type, season, and latitude. However, in winter or with low sun exposure, this is often not enough.
What foods should I avoid with calcium deficiency?
Avoid or reduce foods that inhibit calcium absorption or promote its loss, such as highly caffeinated drinks, alcohol, and foods high in salt.
How can I maintain optimal Vitamin D levels year-round?
Combine regular, moderate sun exposure with a diet rich in Vitamin D and calcium. If necessary, supplement with Vitamin D and/or calcium, especially in winter or when sunlight is limited.
How can I get my Vitamin D levels tested?
A simple blood test (25-OH Vitamin D) from your doctor or pharmacy will show your Vitamin D status. At G24 partner pharmacies, a quick fingerstick test is available that provides results within 15 minutes. Book your test now .
What are the symptoms of severe Vitamin D deficiency?
Severe deficiency can cause bone pain, muscle weakness, increased risk of fractures, rickets (in children), or osteomalacia (in adults). Chronic deficiency is also associated with fatigue, depression, and general weakness.
How often should I test my Vitamin D levels?
This depends on age, health status, lifestyle, and location. For most people, testing once a year or when symptoms occur is recommended. High-risk groups should test more frequently.
