Vitamin D Deficiency: Are You Getting Enough?

Vitamin D is often called the “sunshine vitamin” — and for good reason. Our bodies naturally produce it when exposed to sunlight. But despite its name recognition, vitamin D deficiency is surprisingly common — and it may be silently affecting your health.

At The Balanced Table, we believe in preventive health through nutrition and lifestyle — and staying on top of your vitamin D levels is a simple but powerful way to protect your long-term wellness.

Let’s dive into why vitamin D matters, what happens when you're deficient, and how to make sure you're getting enough.

What Is Vitamin D — and Why Does It Matter?

Vitamin D is a fat-soluble vitamin that plays several critical roles in the body. It helps with:

• Calcium absorption and bone strength

• Immune system regulation

• Muscle function and coordination

• Mood balance and mental health

• Inflammation reduction

Recent research also suggests vitamin D may play a role in:

• Preventing heart disease

• Supporting brain function

• Lowering the risk of certain autoimmune conditions

Signs You Might Be Deficient

Vitamin D deficiency often goes unnoticed because symptoms are subtle — or mistakenly attributed to other things like stress or aging.

Common signs include:

• Fatigue or low energy

• Frequent illness or infections

• Bone or back pain

• Muscle weakness

• Low mood or depression

• Hair loss

• Slow wound healing

If you experience these consistently, it’s worth asking your doctor for a blood test to check your vitamin D levels.

Why Is Vitamin D Deficiency So Common?

Several modern-day factors put people at risk for low vitamin D:

• Limited sun exposure due to indoor lifestyles or sunscreen use

• Living in northern climates with less year-round sunlight

• Darker skin tones (which naturally produce less vitamin D from sun)

• Older age, which reduces skin’s ability to synthesize vitamin D

• Poor diet with limited vitamin D–rich foods

Even people who eat well can be low in vitamin D if they’re not getting adequate sun exposure or have absorption issues.

How to Boost Your Vitamin D Naturally

1. Get Smart Sun Exposure

Aim for 10–30 minutes of sun on bare skin (arms, legs, or back) several times a week, depending on your skin tone and where you live. Be mindful of overexposure — no sunburns!

2. Eat Vitamin D–Rich Foods

Natural sources include:

• Fatty fish like salmon, sardines, and mackerel

• Egg yolks

• Beef liver

• Fortified foods like plant milks, cereals, and orange juice

While food helps, it’s often not enough on its own to maintain optimal levels — especially in winter months.

3. Consider a Supplement

If you're at risk or already deficient, your healthcare provider may recommend a vitamin D3 supplement, which is better absorbed than D2.

Typical maintenance doses range from 600–2,000 IU/day, but some people may need more under medical supervision.

How Much Do You Need?

According to the NIH:

• Adults up to age 70: 600 IU/day

• Adults over 70: 800 IU/day

• Some functional health experts suggest 1,000–4,000 IU/day may be optimal, especially for those deficient or with limited sun exposure

The Balanced Takeaway

Vitamin D might not be something you think about daily — but it affects nearly every system in your body. Left unaddressed, deficiency can contribute to fatigue, weakened immunity, mood swings, and bone issues.

At The Balanced Table, we encourage proactive wellness — and checking in on your vitamin D status is a simple but impactful step toward whole-body health.

Feeling tired, run-down, or low? It might be more than stress. Talk to your healthcare provider about testing your vitamin D — and give your body the support it deserves.