Vitamin D Deficiency: Symptoms, Causes, and Health Risks

You don't consume the recommended levels of the vitamin over time

. This is likely if you follow a strict vegan diet, because most of the natural sources are animal-based, including fish and fish oils, egg yolks, fortified milk, and beef liver. Here are the best vitamin d foods for vegetarians.Because the body makes vitamin D when your skin is exposed to sunlight, you may be at risk of deficiency if you are homebound, live in northern latitudes, wear long robes or head coverings for religious reasons, or have an occupation that prevents sun exposure.

Guidelines from the Institute of Medicine increased the recommended dietary allowance of vitamin D to 600 international units for everyone ages 1-70, and raised it to 800 IU for adults older than age 70 to optimize bone health. The safe upper limit was also raised to 4,000 IU. Doctors may prescribe more than 4,000 IU to correct a vitamin D deficiency.

If you don't spend much time in the sun or always are careful to cover your skin , you should speak to your doctor about taking a vitamin D supplement, particularly if you have risk factors for vitamin D deficiency.Office of Dietary Supplements:"Dietary Supplement Sheet: Vitamin D."

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