Is a Hidden Vitamin D Deficiency the Reason You Can’t Lose Weight? See the Symptoms and Easy Fixes
The sunshine vitamin plays a key role in metabolism, bone health and even memory
Key Takeaways
- Up to 80 percent of Americans may not get enough vitamin D—especially women over 50.
- Fatigue, aches, weight gain and frequent illness can all be signs of low vitamin D levels.
- Correcting a vitamin D deficiency may support brain health, weight loss and stronger bones.
Feeling tired, achy or struggling to lose weight? Low levels of vitamin D, aka the “sunshine vitamin,” could be the culprit (yes, even in the summer). Vitamin D deficiency is one of the most common—and most overlooked—nutrient shortfalls in the country, and women in midlife are especially vulnerable. The good news? Once you know what to look for, it’s surprisingly simple to turn things around.
What a vitamin D deficiency really means
Vitamin D is often called the sunshine vitamin because our bodies make it when sunlight strikes your skin. But it’s actually more than a vitamin. “Vitamin D is a prehormone that the body converts into an active hormone,” explains Lamees Hamdan, MD, an integrative medical doctor. It plays a key role in calcium regulation, immune function, mood and cellular health.
Levels are measured in nanograms per milliliter (ng/mL). A blood test reading of 20 ng/mL is widely considered the minimum amount of vitamin D needed for good bone health, and 20 to 40 ng/mL is generally healthy. Anything lower may signal a vitamin D deficiency.
Woman's World Answers
Why women over 50 are especially at risk
Up to 80 percent of Americans don’t get enough vitamin D, and women in midlife feel it most. Gloomy weather, aging skin and time spent indoors all reduce how much vitamin D the body produces through sun exposure.
“For women over 50, vitamin D is especially key because menopause raises the risk for bone loss and fractures, and vitamin D helps keep bones sturdier,” explains Raj Dasgupta, MD, chief medical advisor for Sleepopolis. A vitamin D deficiency could leave women in midlife more at risk of painful bone fractures or breaks.
Vitamin D deficiency symptoms to watch for
Signs of a vitamin D deficiency can be subtle and easy to brush off. Benjamin Barlow, MD, chief medical officer of American Family Care, says the most common warning signs include:
- Fatigue
- Frequent illness
- Bone or back pain
- Muscle weakness or cramping
- Mood changes
Less obvious clues you might have a vitamin D deficiency: hair thinning, brittle nails, slow-healing wounds, easy bruising and all-over aches. “Especially after menopause, women may see bone and joint issues pop up sooner than men,” Dr. Dasgupta notes.
The benefits of reversing a vitamin D deficiency
Bringing your numbers back up can pay off in some pretty wonderful ways. Here, three big benefits you might see:
Lower risk of dementia
Vitamin D supports the growth and survival of brain cells, reduces inflammation and helps clear harmful proteins like amyloid-beta linked to Alzheimer’s disease, says David Perlmutter, MD, FACN. In fact, a 2023 study of 12,388 dementia-free older adults found those who supplemented with vitamin D had a 40 percent lower incidence of dementia than those who didn’t.
Easier weight loss
Clinical research led by Anne McTiernan, MD, PhD, at Fred Hutchinson Cancer Center, found that postmenopausal women whose vitamin D levels rose into a normal range had greater reductions in weight, body fat and waist circumference than women whose levels stayed low. And a Massachusetts General Hospital study even found vitamin D can help stimulate belly fat to burn nearly 10 times faster than normal.
Better bone, heart and immune health
Vitamin D enhances calcium absorption to protect against osteoporosis, supports healthy cholesterol and blood pressure levels and helps your body fight off infection.
How much you really need, and when to take it
The recommended dietary allowance is 600 international units (IU) per day for adults up to age 70 and 800 IU for those older. But many experts suggest a little more for optimal health. Jacob Teitelbaum, MD, considers 1,000 IU per day the “sweet spot” for most people. If you have a true vitamin D deficiency, your doctor may recommend higher doses. Note: To prevent toxicity, don’t exceed 4,000 IU per day unless directed by a healthcare provider, says Jada Willis, PhD, of the Burnett School of Medicine at TCU.
Timing also matters more than most of us realize. “It is best to take vitamin D in the morning or early afternoon, because this is the time, historically, that we would be getting it from sunshine,” Dr. Teitelbaum says. “Taken too late in the day, it may disrupt melatonin production and make it harder to fall asleep.” Because vitamin D is fat-soluble, pair it with a meal containing about 9 to 11 grams of fat—think an egg with a glass of whole milk—for the best absorption.
3 easy ways to boost your vitamin D levels
If you have a vitamin D deficiency, the good news is that it’s reversible. Here’s how to get your levels back up into a healthy range:
- Sunlight. One of the easiest ways to get vitamin D is from sunlight, so make it a point to spend about 10 minutes outdoors midday two to three times a week—that’s often enough to make a difference.
- Food. Fatty fish like salmon, sardines and mackerel are good sources of vitamin D and provide about 600 to 1,000 IU per three-ounce serving. Egg yolks, beef liver and fortified milk, yogurt, cereal and orange juice also help.
- Supplements. Dr. Perlmutter recommends looking for vitamin D3 (cholecalciferol), the form of vitamin D your body produces from sunlight.
Just remember: Before starting anything new, ask your doctor for a blood test. “Don’t guess, get a blood test,” Dr. Dasgupta advises. A small change today could leave you feeling stronger, sharper and slimmer tomorrow.
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