Vitamin D and Strong Bones

Knowing Your Vitamins and Minerals Facts

Interestingly, Vitamin D is the only vitamin that the body can produce on its own. There is a catch though - the body must be exposed to sunlight before it can produce this vitamin.  It's not a requirement that you must bake yourself at the beach to reap the vitamin-making benefits.  An hour of direct sunlight a week will generally suffice.  The fact is that all of the body's other daily vitamin requirements must come from your diet or a quality multi vitamin supplement.  

Vitamin D is known for its ability to help with the building of strong bones and skeletel structure.  Your mother's urgings that you drink your milk if you want strong bones was wise advice.

Vitamin D helps the body absorb calcium and this in turn helps keep bones strong and less prone to breaks and brittleness. Ample amounts of Vitamin D greatly reduce the risks of developing osteoporosis and joint damage. It can slow down the effects of arthritis and keep back pain under control. Vitamin D is also required for proper absorption of phosphorus.

Vitamin D is a very stable fat soluble vitamin. Like other fat soluble vitamins, the body is capable of storing Vitamin D for later use. Because it is stable, it is not broken down during food preparation or exposure to heat sources.

Vitamin D is currently being studied as an effective way to protect the body against colorectal cancer and the development of certain types of autoimmune diseases. Early results are promising. 

Vitamin D Sources

Milk that has been fortified with Vitamin D is a really good source because it has the added bonus of providing the body with calcium. Foods that are rich in Omega-3 fatty acids such as salmon, mackerel, tuna and sardines are other good sources. Vitamin D is also found in animal fats including organ meats, butter, egg yolks and full-fat dairy products. Other foods that have been fortified with this vitamin, such as orange juice and cereals, are other reliable sources. A good herbal supplement is cod liver oil.

The recommended daily allowance for adults is approcimately 200 – 400 IU (International Units). Individuals aged 50 – 70 should increase their intake to 400 IU and those older than 70 should get even more, 600 IU/day. It is also suggested that breastfed babies be given a Vitamin D supplement.

Note that health-related problems can result from over-supplementation. Excessive amounts of calcium can lead to the development of kidney stones and over-calcification of teeth and bones. Calcium deposits in the arteries can cause arteries to harden.

Vitamin D Deficiencies

Not a very prevalent disease these days, rickets, is beginning to appear again.  It especially inflicts children who do not get sufficient quantities of Vitamin D. The primary symptoms of this disease are soft bones and bones that develop abnormally. Infants that do not get sufficient Vitamin D can develop a condition in which bones do not harden. This results in bowed legs, stunted growth and a lot of pain.

For seniors, insufficient levels of Vitamin D can cause osteoporosis, a serious health condition in which bones become weak and fracture easily. Since the Vitamin D is absorbed in the small intestines, diseases in the gall bladder, liver, intestines and the pancreas can impede absorption and lead to deficiencies.

I am sure that the vitamins and minerals facts for vitamin D have you thinking and you see that it really makes sense to include a good quality multi vitamin supplement containing vitamin D in your regular diet.  The easiest and most convenient way to buy your vitamin supplements is to find a discount vitamin and mineral retailer - online.   A nutritional multivitamin supplement is available in a number of forms - tablet, pill, and liquid.  Remember to buy your multivitamins in the form that you will be most comfortable taking on a regular basis.  You'll be far more likely to remember to take the nutritional supplement and be one step closer to having that healthy body that you desire!