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:
Oily fish, such as salmon, tuna, and sardines.
Eggs, especially the yolk.
Fortified dairy products, such as 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, a higher dose can be prescribed under medical supervision.
Bottom Line:
If you frequently experience leg and bone pain, a vitamin D deficiency may be the cause. Make sure you spend enough time in the sun, eat foods rich in this vitamin, and seek supplementation under the supervision of a doctor if necessary. Maintaining optimal vitamin D levels is crucial for long-term bone and muscle health.
