Beauty

The Signs You Might Be Vitamin D Deficient, According to a Pro

BYKhaoula Ghanem

August 17, 2026

There is a common misconception held in our region, that our year-round sunshine makes vitamin D deficiency almost impossible. But that couldn’t be further from the truth. “Having sunshine outside your window doesn’t necessarily mean your skin is being exposed to it,” says Dr. Tanyaa Bakshhi, a doctor and third-generation homeopathy practitioner. “Our lifestyles have changed enormously. We move from air-conditioned homes to air-conditioned cars, offices, malls, and gyms. In countries with extremely hot summers, people understandably spend much of the hottest part of the day indoors,” she adds.

Studies conducted across the UAE have repeatedly found vitamin D deficiency in a majority of participants, with some large studies reporting rates above 70%. But what even is vitamin D and why is it so important? “vitamin D is a fat-soluble vitamin, and vitamin D3— the form commonly seen on supplement labels is known as cholecalciferol,” explains the doctor. “It helps the body absorb calcium and phosphorus, supports healthy bones and muscles, and has important roles in normal nerve and immune function. In adults, prolonged deficiency can affect bone and muscle health and may present as weakness, aches or bone pain.”

Being deficient in vitamin D can lead to a plethora of issues, such as a weak immune system, risk of liver and kidney disease, and certain cancers, to name a few. If you haven’t taken a blood test and are unsure whether you need to increase your vitamin D levels, some signs to look out for include persistent fatigue and unexplained hair fall. “The interesting thing about vitamin D deficiency is that somebody can have low levels without experiencing very obvious symptoms. But clinically, there are certain patterns I repeatedly look for. Hair fall is one of them,” explains Dr. Bakshhi. “Muscle weakness, aches, cramps, and unexplained bone or musculoskeletal discomfort can also occur,” she adds.

Portrait of Dr. Tanyaa Bakshhi. Supplied

So, what should your numbers actually look like? According to Dr. Bakshhi, vitamin D status is measured through a blood test known as serum 25-hydroxyvitamin D, or 25(OH)D. Generally, anything below 12 ng/mL is considered deficient, while 12 to 20 ng/mL is inadequate for many people. A level of 20 ng/mL or above is considered adequate for most healthy adults, though some laboratories and clinical guidelines use 30 ng/mL as a preferred threshold in certain circumstances.

Of course, the obvious question is how to get those numbers up. Sunlight is one source, but Dr. Bakshhi cautions against treating sun exposure like a prescription with a universal number of minutes attached. How efficiently your body produces vitamin D depends on everything from skin pigmentation and age to the season, time of day, clothing and how much skin is actually exposed. People with darker skin, for instance, may require more UV exposure to produce the same amount of vitamin D because melanin reduces its synthesis in the skin. Older adults, people who rarely spend time outside, those who cover most of their skin outdoors, and people with certain conditions affecting fat absorption may also be more susceptible to deficiency.

“Do what’s doable,” she says. For her, that can mean spending some time outside between 7 and 9 a.m., or later in the day around 5 to 7 p.m., depending on the season. “I may roll my sleeves up, spend some time outdoors, walk or simply incorporate outdoor time into my normal routine,” she explains.

Sunlight isn’t the only option, either. vitamin D can also come from food, although getting enough of it naturally through diet isn’t particularly easy. Oily fish such as salmon, trout, sardines, mackerel, and tuna are among the richest sources, while smaller amounts can be found in egg yolks, liver and some cheeses. UV-exposed mushrooms are an option for vegetarians, and fortified milks, plant-based milks, yogurts and cereals can help fill in the gaps.

Supplements can be particularly useful for people whose blood tests confirm a deficiency or who struggle to get enough vitamin D through sunlight and food. But this is one vitamin where blindly reaching for the highest dose on the shelf isn’t necessarily a good idea. “Supplementation shouldn’t be random; the difference between everyday nutritional supplementation and a high-dose preparation used to correct deficiency can be enormous,” says Dr. Bakshhi. If you’re taking vitamin D, she also recommends having it alongside a meal containing some dietary fat, such as nuts, seeds, avocado, dairy or eggs, which can help with absorption.

But more isn’t always better. Because vitamin D is fat-soluble, excess amounts can accumulate in the body rather than simply being flushed out, which can lead to vitamin D toxicity and elevated calcium levels in the blood, potentially causing nausea, constipation, excessive thirst, frequent urination, weakness and, in more serious cases, kidney problems and abnormal heart rhythms. For most healthy adults, Dr. Bakshhi points to a generally recognized upper intake level of 4,000 IU per day from all sources.

As Dr. Bakshhi puts it, “A supplement can help correct a deficiency, but I don’t want somebody’s entire relationship with vitamin D to exist inside a tablet, capsule, or sachet. Do what’s doable. Get outdoors when you can, eat well, supplement appropriately when required, and create a routine you can actually maintain.”

Main image: instagram/@imaanhamaam

The Signs You Might Be Vitamin D Deficient, According to a Pro

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The Signs You Might Be Vitamin D Deficient, According to a Pro

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