The most accurate way to determine if you have low vitamin D levels is with a blood test. However, if you suffer from frequent bone and muscle pain, you may be at risk. Factors such as lack of sun exposure, poor diet, or certain medical conditions can contribute to this deficiency.
How to increase your vitamin D levels?
To prevent or treat vitamin D deficiency, you can follow these tips:
1. Sun exposure.
The body produces vitamin D when the skin is exposed to sunlight. Sunbathing for 10–30 minutes daily, preferably in the morning or afternoon, is recommended to prevent skin damage.
2. A diet rich in vitamin D
Include these foods in your diet to increase your vitamin D levels:
Fatty fish like salmon, tuna, and sardines.
Eggs, especially the yolk.
Fortified dairy products like milk and yogurt.
Mushrooms and fungi exposed to sunlight.
3. Vitamin D supplements.
If you can’t get enough vitamin D through diet or sun exposure, supplements may be an option recommended by your doctor. A daily intake of 600 to 800 IU is typically recommended, but in cases of severe deficiency, the dose can be higher under medical supervision.
Bottom line:
If you frequently experience leg and bone pain, a vitamin D deficiency may be the culprit. Make sure you’re getting enough sun exposure, eating foods rich in this vitamin, and seeking a supplement under the supervision of a doctor if necessary. Maintaining optimal vitamin D levels is crucial for long-term bone and muscle health.
