The vitamin the body lacks when legs and bones are painful

Exposure to the sun  : 10 to 30 minutes per day, arms and face uncovered, before 11 a.m. or after 3 p.m. to avoid sunburn.

Focus on food  : favor oily fish (salmon, sardines), egg yolks, certain mushrooms and fortified dairy products.

Take supplements if necessary  : ​​If you have a proven deficiency, a doctor may prescribe vitamin D3 supplements.

Other deficiencies that weaken your bones and muscles

If your pain isn’t solely from a lack of vitamin D, other nutrients may be involved.

Calcium: the pillar of your bones

Without calcium, your bones become fragile and more prone to fractures. It is found in:

Dairy products (milk, cheese, yogurt)

Almonds and sardines

Leafy green vegetables like spinach and kale

Magnesium: the muscles’ ally

A lack of magnesium can cause cramps and muscle pain. To prevent this, consume:

Bananas and avocados

Sunflower seeds and nuts

Cocoa (a good excuse for a square of dark chocolate)

Vitamin K2: the architect of calcium

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