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Bone and Muscle Pain: Because vitamin D is vital for calcium absorption, a deficiency can lead to aching bones, muscle weakness, and an increased risk of fractures

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Official recommendations: 2.4 g according to the USA Institute of Medicine (IOM, now the National Academy of Medicine)

When a deficiency is corrected, some people notice stronger nails, less shedding, and clearer skin over about three months as new cells replace old ones

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