Choose one vitamin-D-containing food each day as part of a balanced diet. For example, you could have eggs at breakfast or sardines with a meal.
Step 2: Support Bone Health With Calcium
Vitamin D works together with calcium for normal bone health. Include foods such as milk, yogurt, cheese, leafy green vegetables, or calcium-fortified alternatives.
Step 3: Get Appropriate Sun Exposure
The body can produce vitamin D when skin is exposed to sunlight. The amount produced varies considerably depending on factors such as season, location, skin pigmentation, clothing, and sunscreen use, so sunlight isn’t a reliable way to know whether someone is getting enough vitamin D.
Step 4: Consider a Blood Test
If you frequently experience bone or muscle pain, weakness, or unexplained fatigue, ask a healthcare professional whether checking your 25-hydroxyvitamin D level is appropriate.
A confirmed deficiency can be treated with an appropriate vitamin D dose. Taking very high doses on your own is not recommended because excessive vitamin D can cause harmful calcium levels and other complications.
And one important point: cloves or coffee shown in the picture are not a proven treatment for vitamin D deficiency or unexplained leg and bone pain.
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