Vitamine D tekort? De symptomen en de oplossing

Vitamin D deficiency? The symptoms and the solution

Geschreven door: Ebrina van der Bijl

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Gepubliceerd op:

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Leesduur: 5 min

Did you know that about 6 out of 10 people in the Netherlands have a vitamin D deficiency during the winter? This is even more common among older adults. (1)(2) So, chances are you too sometimes have a vitamin D deficiency, especially during the darker months.

Yet, few people take a supplement on time, even though the difference in how you feel can be significant and (preventative) supplementation is very simple.

I've experienced this myself: with low vitamin D levels, I felt lethargic and sick more often. Supplementing with vitamin D daily helps me get through the winter in good health.

In winter, more than half of Dutch people have a vitamin D deficiency, which can lead to symptoms such as fatigue, muscle pain and reduced resistance.

Important causes include insufficient sunlight, dark skin, older age, obesity and limited dietary intake, often exacerbated by lifestyle or health factors.

A deficiency is easily remedied with vitamin D3 supplements, sunlight, diet, and healthy lifestyle choices; preventative use can help prevent complaints and health problems.

Table of contents
Symptoms of Vitamin D Deficiency Main Causes of Vitamin D Deficiency Step-by-step Plan: Quickly Solve Vitamin D Deficiency How Much Vitamin D Do You Need If You Have a Deficiency? My Personal Advice

Symptoms of vitamin D deficiency

A vitamin D deficiency is often not immediately noticeable, but symptoms can gradually build up. These are the most common symptoms:

  • Fatigue and low energy
  • Muscle pain, weakness or cramps
  • Pain in bones or joints
  • Recurring flu or cold
  • Feeling sad or dejected
  • Slow wound healing
  • In some cases hair loss

Research shows that low vitamin D levels are strongly associated with fatigue, muscle weakness and reduced resistance. (3)(4)

Main causes of vitamin D deficiency

A deficiency can have several causes. These are the main ones:

  • Too little sunlight – In the Netherlands, the sun is not strong enough in autumn and winter to produce sufficient vitamin D. (5)
  • Living and working indoors – Even in summer, a deficiency can arise if you spend little time outside.
  • Dark skin – More pigment makes it harder to produce vitamin D. (6)(7)
  • Older age – The skin becomes less efficient at production. (8)
  • Diet – Only 25% of our intake comes from food, and that is often insufficient. (9)
  • Obesity – Vitamin D is stored in fat tissue and is therefore less available in the blood. (10)(11)
  • Air pollution or urban environment – ​​Fine dust and tall buildings block sunlight. (12)(13)
  • Magnesium deficiency or low-fat diet – Necessary for vitamin D absorption and activation. (14)(15)(16)
  • Liver or kidney disease – Important for conversion to the active form. (17)
  • Medication use – Certain medications accelerate breakdown or block absorption. (18)(19)

Step-by-step plan: Quickly resolve vitamin D deficiency

Fortunately, a deficiency can easily be solved with a combination of supplements, diet and lifestyle.

  1. Start supplementing right away – This is the fastest solution. Always choose D3 instead of D2, as this form is better absorbed and matches what your skin produces naturally. (20)(21)
  2. Get some sunlight every day – In summer, spend at least 15–30 minutes outside with uncovered skin; in winter, this is usually insufficient, but still useful.
  3. Eat vitamin D-rich foods – Fatty fish (salmon, mackerel, herring), eggs, and (fortified) dairy products. This is a good supplement, but often not enough to correct a deficiency.
  4. Support your lifestyle – Exercise regularly, include healthy fats in your diet, and monitor your magnesium levels. This helps your body utilize vitamin D more effectively.

How much vitamin D do you need if you have a deficiency?

Official guidelines vary by age and situation. They are primarily intended to prevent serious deficiencies and diseases such as rickets. This refers to the minimum amount you need to avoid illness. (22)

  • Children 0–3 years - 10 mcg per day (always as a supplement)
  • Children and adults with dark skin or who do not spend much time outdoors - 10 mcg per day
  • Women 50–69 years - 10 mcg per day
  • Pregnant and breastfeeding women -10 mcg per day
  • Men and women 70+ - 20 mcg per day

For optimal health and to maintain adequate blood counts even in winter, many people opt for slightly higher doses. A safe and commonly used range is between 25 and 50 mcg per day (1,000–2,000 IU).

The amount that is best for you depends on your age, skin type, weight, sun exposure and magnesium status.

Good to know : In case of a diagnosed deficiency, a doctor often recommends temporarily higher doses (a so-called loading dose), followed by a maintenance dose.

My personal advice

I recommend not waiting until you develop symptoms, but instead supporting your vitamin D status preventatively. Especially during the winter months, a supplement isn't a luxury, but a must.

I personally prefer vitamin D3 dissolved in olive oil . Why? Vitamin D is a fat-soluble vitamin. This means your body absorbs it better when taken with fat.

Olive oil is an excellent carrier oil for this: it is pure, natural and ensures that the vitamin can be utilized immediately.

Combine it with a healthy diet and being outdoors every day, and you have the greatest chance of preventing a deficiency.

Ebrina van der Bijl - Natural Performance

Ebrina van der Bijl

Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.

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Sources used

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  2. Vitamin D deficiency in the elderly. Dutch Healthcare Institute. https://www.farmacotherapeutischkompas.nl
  3. Vitamin D deficiency. New England Journal Of Medicine, 357(3), 266–281. https://doi.org/10.1056/NEJMra070553
  4. Vitamin D status and ill health: a systematic review. The Lancet Diabetes & Endocrinology, 2(1), 76–89. https://doi.org/10.1016/S2213-8587(13)70165-7
  5. Vitamin D: How much do you need? Nutrition Center. https://www.voedingscentrum.nl/encyclopedie/vitamine-d.aspx
  6. A systematic review of the influence of skin pigmentation on changes in vitamin D after UV irradiation. Photochemical & Photobiological Sciences, 14(12), 2138–2146. https://doi.org/10.1039/c5pp00168d
  7. The prevalence of vitamin D deficiency among dark-skinned populations: a meta-analysis. Nutrition, 32(1), 21–32. https://doi.org/10.1016/j.nut.2015.07.007
  8. Aging decreases the capacity of human skin to produce vitamin D3. Journal Of Clinical Investigation, 76(4), 1536–1538. https://doi.org/10.1172/JCI112134
  9. Vitamin D: An overview of vitamin D status and intake in Europe. Nutrition Bulletin, 39(4), 322–350. https://doi.org/10.1111/nbu.12108
  10. Decreased bioavailability of vitamin D in obesity. American Journal Of Clinical Nutrition, 72(3), 690–693. https://doi.org/10.1093/ajcn/72.3.690
  11. Vitamin D status of patients with severe obesity: A systematic review and meta-analysis. Obesity Facts, 16(6), 519–539. https://doi.org/10.1159/000533828
  12. Ambient air pollutions are associated with vitamin D status. International Journal Of Environmental Research And Public Health, 18(13), 6887. https://doi.org/10.3390/ijerph18136887
  13. Worsening air pollution an unknown cause of low vitamin D levels: A systematic literature review. Journal Of Clinical Medicine Of Kazakhstan, 20(5), 4–8. https://doi.org/10.23950/jcmk/13760
  14. Magnesium status and supplementation influence vitamin D metabolism: results from a randomized trial. American Journal Of Clinical Nutrition, 108(6), 1249–1258. https://doi.org/10.1093/ajcn/nqy274
  15. Dietary fat increases vitamin D-3 absorption. Journal Of The Academy Of Nutrition And Dietetics, 115(2), 225–230. https://doi.org/10.1016/j.jand.2014.09.014
  16. Type of dietary fat is associated with vitamin D increment in response to supplementation. Journal Of Clinical Endocrinology & Metabolism, 96(10), 3170–3174. https://doi.org/10.1210/jc.2011-1518
  17. Association of vitamin D status with liver and kidney disease: a systematic review. International Journal For Vitamin And Nutrition Research, 91(1–2), 175–187. https://doi.org/10.1024/0300-9831/a000540
  18. Drug–vitamin D interactions. Nutrition In Clinical Practice, 28(2), 194–208. https://doi.org/10.1177/0884533612467824
  19. Deficits of vitamin D strongly associated with methotrexate treatment. Bone Abstracts. https://doi.org/10.1530/boneabs.4.p183
  20. Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D: a meta-analysis. American Journal Of Clinical Nutrition, 95(6), 1357–1364. https://doi.org/10.3945/ajcn.111.031070
  21. Relative efficacy of vitamin D2 and vitamin D3 in improving vitamin D status: a systematic review and meta-analysis. Nutrients, 13(10), 3328. https://doi.org/10.3390/nu13103328
  22. Evaluation of dietary reference intakes for vitamin D. Health Council. https://www.gezondheidsraad.nl/documenten/adviezen/2012/09/26/evaluatie-van-de-voedingsnormen-voor-vitamine-d
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