Strong Bones Are Within Your Reach

What Vitamin D Does for Your Body

Vitamin D is required for your intestine  to absorb adequate quantities of calcium. It is also essential for normal  bone growth and the prevention of fractures. In children vitamin D also prevents bone deformities, i.e, bow legs. Researchers continue to discover health benefits of vitamin D other than those on calcium absorption and bone, such as reduction of chronic pain and inflammation, and improved function of the immune system. 

How Much Vitamin D is Enough

Two recent studies, one conducted in Denver and one in Zurich, Switzerland, link vitamin D supplements of at least 400 IU (international units) per day with reduced fracture risk; non-vertebral (spinal) fractures were reduced by 20% and hip fractures by 18%. Researchers agree that there is confusion among both doctors and patients about how much vitamin D is necessary and admit that it is difficult to identify all of its benefits. We are encouraged that a new NIH-funded study is underway to answer many of our questions.

In the meantime,  American Bone Health recommends that in general, individuals with osteoporosis or any of the risk factors for osteoporosis take a minimum of 1,000 but not more than 2,000 international units of vitamin D supplements per day to maintain optimal vitamin D sufficiency.

How to Get Enough Vitamin D

Unlike other vitamins, your body actually produces vitamin D through exposure of the skin to sunlight. You should be concerned—and justifiably so—about the harmful effects of ultraviolet light; and it is important to exercise caution when spending time in the sun. Experts do not offer clear guidelines on exactly how much sun exposure you need to produce vitamin D because so many variables are at play. Fair-skinned people need less time in the sun than darker-skinned people because those who are fair-skinned absorb sun more easily (and are of course also quicker to burn). Sunscreen, clothing, cloud cover, windows and smog all block out or reduce the UV rays needed for vitamin D synthesis.  If your lifestyle and climate permit, spending 15 minutes with your arms exposed can help your body get some of the vitamin D it needs safely, but not in the winter in most places.

Vitamin D is not naturally found in many foods. Fortunately, more and more foods in the United States are being supplemented with this essential vitamin (i.e., milk). Cod liver oil and many types of fish, including mackerel, salmon, tuna and sardines will provide you with the highest concentrations of vitamin D. Egg yolk and liver naturally contain smaller amounts of vitamin D. Look for milk, margarine, and cereals fortified with vitamin D, and make sure to read the labels carefully to find out how much vitamin D these products contain per serving.

Your third option is to consider a vitamin D supplement, which generally has few side effects when taken as recommended. Two types of supplements exist: vitamin D₂ (ergocalciferol) and the more potent D₃ (cholecalciferol).  While both are available, current research suggests that D₃ supplements are more effective and many supplements are now being remade with D₃. Your age, gender, and health status are all important factors in determining how much you need and whether a supplement is right for you. Talk with your doctor about any concerns you may have or about the appropriate dose.

Sources:

1. http://ods.od.nih.gov/factsheets/vitamind.asp
2. http://www.mskreport.com/articles.cfm?articleID=3308