Vitamin D deficiency: what it means for your bones

Low vitamin D is easy to put right. Your bones and muscles need it to stay strong, and that protects your spine. Most people only need a simple supplement, and your doctor will tell you how much.

Reviewed by Dr. Kshitij Chaudhary, Last reviewed October 2026

🦴 What is vitamin D deficiency, and why does it matter for my spine?

Vitamin D deficiency means your body doesn't have enough vitamin D. You need it to absorb calcium, and calcium is what keeps your bones hard.

Without enough, your bones can become weak or soft. They can break easily or change shape. Your muscles can get weak too, which makes falls more likely.

That matters for your spine. Weak bones crack more easily, and in the spine this is called a vertebral compression fracture. A fall can then cause one.

🩸 Do I need a vitamin D blood test?

Not always. A blood test can measure your level, but doctors only do it for people at higher risk. That includes people who:

• Spend most of their time indoors, for example in a nursing home
• Have a problem that makes it hard to absorb vitamin D, such as coeliac disease
• Have osteoporosis, which means weak bones
• Broke a bone too easily, for example in a minor fall

If that sounds like you, ask your doctor about the test.

🥛 Which foods have vitamin D, and do I need a supplement?

Food gives you some vitamin D. Here is where to look:

• 🥦 Vegetarian: milk labelled "fortified with vitamins A and D". Many dairy cooperatives and private dairies sell it. Also look for edible oil with the FSSAI +F logo on the pack. Not every milk or oil is fortified, so check the label. The vitamin D added in India comes from plant sources.
• 🥚 Eggs: a good source.
• 🐟 Non-vegetarian: oily fish such as salmon, mackerel and sardines, canned tuna, and cod liver oil.

💊 A supplement is a pill, capsule or liquid that gives you a nutrient. I usually ask patients to take one 60,000 unit dose once a month. Pick the first day of every month and set a reminder on your phone.

Your dose may differ, depending on your health problems and your other medicines. Ask your doctor which type, how much and when.

⚠️ Don't take extra doses. Too much vitamin D can make you ill. More is not better.

☀️ Can I get vitamin D from the sun?

Yes, and it's the easiest source. Your skin makes vitamin D when sunlight falls on it. Get outdoors in daylight most days, with your face, arms and legs uncovered when you can. A morning walk or time in the garden counts.

If you work indoors, make it a habit. Sun alone may not be enough.

✅ What should I do next?

Ask your doctor:

• Do I need a vitamin D test?
• Do I need a supplement? Which type, how much and when?
• Could my other medicines change the dose?

Vitamin D is only one part of bone health. Exercise matters as much. The Exercise Program for Osteoporosis covers walking, strengthening and balance work. If falls worry you, read Fall prevention in Osteoporosis.

Sudden back pain after a small fall or a cough is worth getting checked. If your back has been sore for a while, The Back Pain Guide is a good place to start.

This page is for general information and does not replace a medical consultation. Please see a doctor for advice about your own symptoms.

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About Dr. Kshitij Chaudhary

This page was written by Dr. Kshitij Chaudhary, a fellowship-trained spine surgeon at P.D. Hinduja Hospital, Mumbai, trained in complex spine surgery at Harvard Medical School (Beth Israel Deaconess) and the Twin Cities Spine Center, Minneapolis. 🏃🏾About Dr. Chaudhary