Vitamin D Deficiency Symptoms Every Woman Over 50 Should Watch For

Vitamin D is the unsung hero of the vitamin world. Not only does it support immune health and keep our brains and muscles working properly, it also activates calcium to keep our bones strong and healthy. But vitamin D isn’t naturally occurring in many foods, and vitamin D deficiency symptoms can often be so subtle that most Americans don’t even realize they’re affected. Keep reading to learn the early warning signs—including weird symptoms of a vitamin D deficiency—and what to do to help correct a shortfall and improve your help.

Why women over 50 need vitamin D

“Vitamin D is like the body’s helper for strong bones, as it lets you actually absorb the calcium you eat,” explains Raj Dasgupta, MD, chief medical advisor for Sleepopolis. “It also supports your immune system, muscle strength and even your mood.”

Our bodies can get vitamin D from sunlight and certain foods, but for many of us, that’s not enough. And that’s a problem, since vitamin D becomes particularly important as we age and are more susceptible to bone-weakening osteoporosis.

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“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,” Dr. Dasgupta explains. 

Normal vitamin D levels for menopausal women

So what amount of vitamin D is considered sufficient to ward off osteoporosis and bone fractures? The answer is a bit complicated. Vitamin D levels are measured in nanograms per milliliter, or ng/mL. Experts disagree on what the “right” amount of vitamin D is, although a blood test result of 20 ng/mL is widely considered to be the minimum for good bone health, particularly for menopausal and post-menopausal women who are at a higher risk of fractures and decreased bone density. 

In general, 20 ng/mL to 40 ng/mL is a healthy level, while levels below that may warrant taking a supplement, especially for women over 50. (Learn more about how much vitamin D you need per day here.)

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Vitamin D deficiency symptoms to watch for

The symptoms of vitamin D deficiency are often vague and easy to miss, says Benjamin Barlow, MD, chief medical officer of American Family Care. He says some of the most common symptoms include:

• Fatigue
• Frequent illness
• Bone or back pain
• Muscle weakness or cramping
• Mood changes

“Over time, severe deficiency can lead to bone softening, which raises the risk of fractures,” Dr. Barlow explains. “Because these symptoms are often subtle, many people don’t realize they’re deficient until it starts to affect their health more seriously.”

Unexpected or less common symptoms of a vitamin D deficiency include things like: 

• Hair loss or thinning 
• Brittle or broken nails
• Wounds healing very slowly, or bruising very easily
• All-around aches and pains 

For women, joint and bone-related symptoms may be the first noticeable symptom. “Especially after menopause, women may see bone and joint issues pop up sooner than men,” Dr. Dasgupta explains. 

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What to do if you have low levels of vitamin D

If you notice any unusual symptoms and suspect you may be deficient in vitamin D, the first thing you should do is ask your doctor for a blood test. “Don’t guess, get a blood test,” advises Dr. Dasgupta. “A vitamin D deficiency is something we can pick up on a simple test. If your levels are low, your doctor can guide you on supplements, food changes or safe sun exposure.” 

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The best way to boost your vitamin D levels is with direct exposure to sunlight on the skin, although it’s important to also wear SPF to prevent sun damage. (Don’t worry, you can still get adequate vitamin D even with sunscreen on!) 

If you live in colder climates and don’t get a lot of sun, you can beef up your diet with foods high in vitamin D, including: 

• Fatty fish such as tuna, mackerel and salmon
• Cheese
• Egg yolks
• Fortified milk, yogurt and orange juice
• Beef liver

Are supplements right for you?

If diet and lifestyle changes aren’t enough to correct a shortfall, you can also take vitamin D supplements, although it’s important not to go overboard. Ask your doctor for supplement recommendations to make sure your vitamin D levels are staying within a healthy zone. “Too much vitamin D isn’t good, either,” Dr. Dasgupta says. “It’s better to get the right dose instead of loading up on pills on your own.”