Vitamin D plays a critical role in bone health. Your body needs vitamin D in order to absorb calcium and phosphorus, two key building blocks of strong bones. Without adequate vitamin D intake, bones may be malformed, weakened or more susceptible to fracture.
What is vitamin D, and why is it important? Growing children need vitamin D to build strong bones. In adults, vitamin D helps keep bones strong and healthy. However, despite its importance, many people unknowingly suffer from a vitamin D deficiency. In fact, over one third of U.S. adults may not be getting enough vitamin D, according to the National Center for Health Statistics.
There are several bone-related conditions connected to low levels of vitamin D. These include:
There is also some evidence that vitamin D plays a role in osteoarthritis, though there is no conclusive evidence that this is the case.
Rickets and osteomalacia are caused by a severe vitamin deficiency. This deficiency leads to soft or weakened bones. In children, signs of rickets can result in:
Osteoporosis, on the other hand, can be the result of low levels of vitamin over a long period of time. These low vitamin D levels inhibit calcium absorption and, over time, lead to fragile bones that are prone to fracture. Osteopenia is a condition that is characterized by low bone mineral density, but is not as severe as osteoporosis. Low vitamin D is a risk factor for osteopenia.
The Institute of Medicine recommends that adults get between 200 and 600 IU (international units) of vitamin D each day. However, some experts recommend higher vitamin D intake, particularly for older adults. The National Osteoporosis Foundation, for example, suggests that adults over the age of 50 get between 800 and 1,000 IU of vitamin D per day.
The easiest and most efficient way to get vitamin D is through sun exposure. However, some people — including those who live in northern climates or have dark skin — may not be able to able to get enough vitamin D this way. Vitamin D occurs naturally in a few foods, such as:
Vitamin D is often added to foods such as milk, juice, margarine and yogurt. However, getting enough vitamin D from diet alone is very difficult, and most people get vitamin D through a combination of sun exposure and dietary sources. Vitamin D supplements are also available.
Brody, J. (1996). Research hints that vitamins D and C may slow down osteoarthritis. Retrieved December 21, 2009, from the New York Times website: http://www.nytimes.com/1996/09/04/us/research-hints-vitamins-d-and-c-may-slow-down-osteoarthritis.html?fta=y
Marcus, M. (2008). Adults still risk vitamin D deficiency. Retrieved December 21, 2009, from the USA Today website: http://www.usatoday.com/news/health/2008-06-16-vitamin-d-side_N.htm
National Institutes of Health, Office of Dietary Supplements Staff. (2009). Dietary supplement fact sheet: Vitamin D. Retrieved December 15, 2009, from the National Institutes of Health website: http://ods.od.nih.gov/factsheets/vitamind.asp
National Osteoporosis Foundation Staff. (n.d.). Vitamin D and bone health. Retrieved December 21, 2009, from the National Osteoporosis Foundation website: http://www.nof.org/prevention/vitaminD.htm
Tree.com provides information on health-related topics, not medical advice, diagnosis or treatment recommendations. Please consult your physician if you have questions or concerns.