Aching legs, muscle discomfort, and bone pain can become more common with age, but these symptoms do not automatically mean that one particular vitamin is missing. One nutrient that is important for bone and muscle health is vitamin D, and a deficiency can contribute to muscle weakness, muscle aches, and bone discomfort.
Vitamin D helps the body absorb calcium and plays an important role in maintaining healthy bones and muscles. People who spend little time outdoors, have limited dietary sources of vitamin D, or have certain medical conditions may be more likely to develop a deficiency.
The important point is that symptoms alone cannot confirm a vitamin D deficiency. A blood test can measure vitamin D status and help determine whether supplementation is appropriate.
Why Vitamin D Matters After 50
As we age, maintaining strong bones becomes increasingly important. Vitamin D works together with calcium and other nutrients to support normal bone maintenance.
Insufficient vitamin D can interfere with calcium absorption and, when deficiency becomes significant, may contribute to bone problems and muscle weakness.
However, taking extra vitamin D when you are already getting enough does not necessarily make your bones stronger or eliminate unexplained leg pain.
Foods That Provide Vitamin D
Depending on availability and dietary preferences, vitamin D can come from foods such as:
- Fatty fish such as salmon, sardines, and mackerel
- Egg yolks
- Fortified milk
- Fortified plant-based milk
- Some fortified cereals
- Certain mushrooms exposed to ultraviolet light
Sunlight can also help the body produce vitamin D, although the amount produced varies considerably depending on skin type, season, location, age, clothing, and other factors.
What About Vitamin D Supplements?
See more on the next page
