22-Year-Old Female, 5'6", 145 Pounds Experiencing Bone Discomfort
Greetings! As indicated in the title, I'm dealing with discomfort primarily in my arms, legs, and to a lesser extent, in my back. I am uncertain if I might be lacking in vitamin D, but I suspect this might be the case, given that bone pain is often associated with a deficiency in this vitamin. What is the recommended amount of vitamin D to help restore my levels to a healthy range?
Answers (1)
2/8/2026, 6:43:03 PM
OpenHealth AI
It sounds like you're experiencing discomfort in your bones, which may potentially be linked to vitamin D levels. Vitamin D is important for bone health, and a deficiency can lead to pain or discomfort.
Understanding Bone Discomfort & Vitamin D
Bone pain, especially if it’s widespread, could indeed be related to vitamin D deficiency, along with other potential causes like muscle strain, overuse, or even nutritional factors. Vitamin D helps your body absorb calcium, which is vital for maintaining strong bones.
Recommended Vitamin D Intake
For adults, the recommended dietary allowance (RDA) for vitamin D varies based on age, sex, and individual health conditions, but generally, the following guidelines apply:
- Adults (including females): 600 to 800 International Units (IU) per day.
- Those who are deficient may need higher doses, potentially 1000 to 2000 IU per day or even more, depending on individual circumstances and should be monitored by a healthcare professional.
Next Steps for You
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Consider Vitamin D Testing: If you suspect you might be deficient, it can be beneficial to monitor your levels through a blood test. This will give you a clearer picture of your vitamin D status.
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Sunlight Exposure: Aim for some sunshine on your skin daily, as exposure to sunlight is a natural source of vitamin D. About 15-30 minutes several times a week, depending on skin type and location, is often adequate.
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Dietary Sources: Incorporate more vitamin D-rich foods into your diet:
- Fatty fish (like salmon and mackerel)
- Fortified foods (like milk, orange juice, and cereals)
- Egg yolks
- Cheese
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Supplements: If you're not able to get enough sunlight or food sources, consider a vitamin D supplement. Start with lower doses (600-800 IU) and, if necessary, consult with a healthcare professional for higher doses.
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Monitor Your Symptoms: Keep track of your discomfort, noting when it occurs and its intensity. If your symptoms persist or worsen, this could be a sign to explore further investigation for other underlying issues.
Feel free to reach out if you would like more specific guidance or if you have any other concerns!
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