Bone health and calcium go hand in hand. Chances are you know you need a certain amount of calcium to maintain healthy bones. But what you may not realize is just how important vitamin D is when it comes to protecting your bones.
Vitamin D helps your body absorb calcium from food, playing a role in forming and maintaining strong bones and promoting a healthy immune system and muscles.
Research has shown that people with low levels of vitamin D have lower bone mass, which increases their risk of osteoporosis, the bone-thinning disease. Low levels of vitamin D also can weaken your muscles, further increasing your risk of falls and fractures.
In severe cases of vitamin D deficiency, children’s growth is delayed and they can develop bone deformities known as rickets. In adults, a similar condition can develop—osteomalacia, or a softening of the bones.
Sources of Vitamin D
You get vitamin D from three sources—the sun, food, and supplements.
Sun: Spending 10 to 15 minutes a day in the sun during the summer months, casually exposing your face, hands, and arms, will get you the vitamin D you need as the sun’s ultraviolet B rays makes vitamin D in your skin.
Food: You can also obtain vitamin D from foods, including fatty fish such as salmon, tuna, sardines, and mackerel; egg yolk; and liver. Some foods like milk and cereals may may be fortified with vitamin D. Check the labels.
Supplements: If you’re not getting adequate amounts of vitamin D from nature (sun or food), your doctor may tell you to take supplements. Some people may be at risk for vitamin D deficiency: anyone with dark skin; older adults with reduced appetites and less opportunity to spend time outdoors; people who are obese or who have had gastric bypass surgery; and people with certain conditions, such as liver diseases. People who live in the north may also need supplements during the winter months.
How Much Vitamin D Do You Need?
According to the Institute of Medicine, the recommended daily allowance (RDA), as set in 2010, is:
- 600 International Units daily for those 1-70 years of age
- 800 IU daily for those 71 years and older
- 600 IU daily for pregnant and lactating women
It’s possible to get too much vitamin D, however. A simple blood test can measure the amount of vitamin D in your bloodstream. If it turns out that you are deficient, you and your doctor can discuss ways to increase your vitamin D intake and put you on the road to healthy muscles and bones.