Recognising the signs of deficiency
The red flags of Vitamin D deficiency don’t show themselves immediately. “Early signs can be subtle,” Jassera notes. “Common symptoms include fatigue, low mood, muscle weakness, bone pain, and frequent illness due to reduced immunity.” Since these can overlap with other conditions, both experts recommend regular blood tests for confirmation rather than self-diagnosing.
What helps Vitamin D work best?
Vitamin D doesn’t act alone. Dr. Alashkar highlights several nutrients that improve how the body absorbs and uses it:
Healthy fats like olive oil, avocados, nuts, and fatty fish
Calcium, which works alongside Vitamin D for bone health
Magnesium, needed to activate Vitamin D in the body
Zinc and Vitamin K₂, which support bone and immune functions
Simply pairing Vitamin D–rich foods with healthy fats for instance, drizzling olive oil over a tuna salad helps the body make the most of it.