🦴 This Could Be the Vitamin Your Body Is Missing When Your Legs and Bones Hurt

🧪 How to Know If You’re Deficient

Symptoms alone aren’t enough — but they’re clues.

Common Signs:
Deep bone pain (especially in pelvis, legs, lower back)
Muscle fatigue or weakness
Frequent muscle cramps or spasms
Slow wound healing
Generalized tiredness
✅ The only way to confirm? A blood test:

25-hydroxyvitamin D test — ideal range: 30–80 ng/mL

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< 20 ng/mL = deficient
20–30 ng/mL = insufficient
🩺 Ask your doctor during your next check-up — especially if you have chronic pain or limited sun exposure.

✅ How to Restore Healthy Levels
1. Sunlight (Safely)
10–30 minutes of midday sun, several times a week
Expose arms, legs, or face — no sunscreen during short exposure
Avoid burning — skin damage increases cancer risk
🌞 Best for lighter skin; darker skin may need longer exposure.

2. Dietary Sources
While few foods naturally contain vitamin D:

Food
Vitamin D (IU per serving)
✅ Fatty fish (salmon, mackerel)
400–600 IU
✅ Cod liver oil
1,300+ IU (per tsp)
✅ Egg yolks
40 IU
✅ Fortified milk or plant milk
100–120 IU
✅ Fortified cereals
80–100 IU
🍽️ Diet alone rarely provides enough — supplementation is often needed.