Vitamin D & bones

Besides protecting the bones, Vitamin D has a vital role in absorbing the required Calcium in the body. Adolescents and children require vitamin D for strengthening their bones and the adults require it for maintaining their bones healthy and strong. The Vitamin D deficiency indicates having lose bones, lesser bone density and prone to breaking with growing age. The condition is called Osteoporosis.

The required Vitamin D

Below 50 400 to 800 IU (international units) every day.
Age 50  & above 800 to 1,000 IU every day

Many people require extra vitamin D. As per the Institute of Medicine (IOM), the upper limit of Vitamin D is calculated at 4,000 IU every day for the safety of a majority of adults.

Sources of Vitamin D

There are 3 methods of receiving Vitamin D. They are:

  • Food
  • Sunlight &
  • Supplements


Vitamin D is available in many food articles organically.  These food articles include salmon, tuna and wildly fish mackerel. Also, Vitamin D is also included in milk and several other dairy products, besides, some branded cereals, orange juices and soy milk.

Read the food label to know in case Vitamin D has been included in a particular food product. One 8 ounces of milk serving generally will have 25 percent of the Daily Value (DV) of VIT-D.  This DV is calculated on the basis of an average total intake intake of 400 IU of VIT- D every day. This way, one milk serving having 25 percent DV of VIT-D has 100 international units of the VIT-D.

It is not possible to get the entire Vitamin of required quantity alone from food. Mostly, the people will require supplements of VIT-D to get the adequate nutrition for their bone health.


Your skin generates VIT D through the ultra-violet B (UVB) rays coming from the sunlight. Your body  stores the Vitamin to utilize it afterwards. The Vitamin D quantity your skin generates will spend on various factors, such as:

  • Skin pigmentation
  • Latitude
  • Season
  • Time of the Day, besides other factors

Based on where you have been living, Vitamin D generation may reduce or be totally  Depended on where you live, vitamin D production may decrease or be completely absent in the winter season.

Owing to the skin cancer danger, several people usually stay away from the sunlight, covering up their body parts with sunblocks or sunscreens for protecting their skin. Using sunblocks or sunscreens is perhaps a vital factor that restricts the skin’s ability in generating Vitamin D.  Even, an 8 Sun Protection Factor (SFF) decreases the generation of VIT-D by 95%. Because of the risk of catching cancer,  mostly people prefer getting Vitamin D through other sources,  including Vitamin-D-rich diet and supplements of Vitamin D.


In case you have not got an adequate Vitamin D from the food and sunlight, you may like considering supplements. But, before including a VIT-D supplement, inquire to know if any multivitamins or medicines you have already been using also have Vitamin D in them.

There are 2 kinds of VIT-D supplements:

Ergocalciferol – D2; and

Cholecalciferol – D3

Both the kinds are deemed to be excellent for your bone health.

Vitamin D supplements are useful, if taken without or with food. Your body, of course, requires Vitamin D for the calcium absorption. But, you do not require taking Vitamin D supplements for making up the Calcium deficiency. Your healthcare doctor or pharmacist may help you to choose a suitable Vitamin D supplement.

The vitamin D quantity you require in supplements?

To ascertain the Vitamin D quantity you require through a supplement, minus the total quantity of Vitamin D you require daily from the total requirement of it at your age. For instance, at the age of 55, you have got 400 IU from your calcium supplement against the suggested requirement of 800 IU to 1000 IU at your age, then you require somewhat between 400 IU and 600 IU of Vitamin D additionally.

Are you running a risk of Vitamin D Deficiency?

The deficiency of Vitamin D happens when over a period of time, you have not got the suggested level of it. Some people are at a greater risk of deficiency of Vitamin D.  They are:

  • Persons spending a very short time under the sun or those who remain covered up outdoors
  • Homebound persons inhabiting in either the nursing homes or some other organizations.
  • Persons having a dark skin color
  • Elderly persons having some risk factors
  • People confronting some ailments, like Celiac and inflammatory bowel.
  • People using medications that impact the levels of Vitamin D, like anti-seizure medications.
  • Persons confronted with obesity or overweight issues

Consult your healthcare doctor in case you fulfill any of the risk factors or assume that you are at risk of facing the deficiency of Vitamin D.  In case you are confronted with osteoporosis, besides deficiency of Vitamin D, your doctor may prescribe an increased Vitamin D dose for the time being.

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