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Healthy Bones Need Vitamin D

Vitamin D is essential to help your body absorb calcium, which increases healthy bone density and calcium levels in the bloodstream. A deficiency of vitamin D can lead to rickets in children and osteoporosis in older adults. Many people take calcium supplements to help support healthy and strong bones. Without a good consistent supply of vitamin D, most of that calcium, along with calcium from natural foods, will simply pass through your body. In addition to supporting healthy bones, vitamin D also supports the immune system, cell regeneration and reduces inflammation. Vitamin D has also shown protective properties against colon cancer.

Many of us associate a good dose of sunshine with the best way to stock up on vitamin D. When our skin is exposed to the sun, we absorb ultraviolet B rays that the body uses to convert cholesterol into vitamin D. All you need is about ten minutes of direct sun exposure from midday when the sun is high to get a good healthy dose of vitamin D. Excessive cloud cover, long cold winter days and concerns about excessive exposure of the skin to ultraviolet rays means that we need to ensure that we find sufficient supplies of vitamin D in our diet. In addition, vitamin D is fat-soluble, so it is important to ensure that your diet includes essential fatty acids such as Omega-3, extra virgin olive oil, coconut oil and butter.

The best natural food sources for vitamin D are the fatty fish including, salmon, shrimp, tuna, sardines and swordfish. The next good sources are dairy products including milk, cheese, yogurt and eggs. Some fortified products, specifically juices and breakfast cereals, are boosted with vitamin D. The benefit of this can be more than offset by the amount of sugar or wheat gluten included in those products. Please read the label carefully before selecting such products.

Getting enough vitamin D from food alone may not be enough to support healthy bones. Add to that limited exposure to sunlight and aging processes that change the body’s ability to absorb calcium, especially in post-menopausal women, and vitamin D supplements are a good alternative. Many of these supplements are called D2 or D3. While both are effective, the primary difference seems to be that D3 is better absorbed in higher doses.

Absorbing vitamin D from food or from sunshine will not create a risk of overdosing on this essential substance. It is important to observe the recommended daily allowances on the container very carefully so as not to take too much. Too much vitamin D can become somewhat toxic to your body. This can produce a variety of ailments, including anorexia, weight loss, polyuria, and cardiac arrhythmias. High blood serum levels of vitamin D can also increase the levels of calcium in the blood, leading to calcification and damage to the cardiovascular system and the kidneys. This high calcium level can also result in kidney stones in some individuals.

The best solution is to get your vitamin D from all three sources, healthy fatty fish, sunshine and vitamin D3 supplements. Look at your diet and lifestyle and make a conscious daily choice to optimize your bone and calcium levels with a good supply of vitamin D.

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