The Role of Vitamin D in Bone Health

Healthy bones are essential for overall health. In turn, bone health is heavily dependent on the right levels of essential minerals and vitamins. Bone mineral density is thus one of the most important medical variables – one that should be checked regularly. Calcium is the most important bone mineral, but one should never underestimate the role of Vitamin D in bone health.

Importance of Vitamin D For Healthy Bones

Why is Vitamin D so important? Firstly, as already mentioned, calcium is an essential mineral for bone health, as it is the primary building block of bone. Therefore, we need to ensure that our diets contain enough calcium to maintain our skeletal strength. However, this depends on the highly efficient absorption of calcium – and that’s where Vitamin D comes in. Why is this vitamin so important?

• Vitamin D plays a vital role in the absorption of calcium. Without it, we do not absorb calcium efficiently, and without enough calcium, our bones weaken.
• Together with calcium, vitamin D helps to protect older adults against the risk of osteoporosis.
• It promotes the healthy functioning of the muscles and immune system.
• Chronic deficiencies of vitamin D can lead to conditions such as osteoporosis and osteomalacia.
• It has also been linked to brain and heart health, as well as having a significant positive effect on mood and body weight.

Vitamin D Pros and Cons

Vitamin D is a hormone that is naturally produced by our bodies when we expose our skin to sunlight. As such, it doesn’t really have any downsides, although excessive supplementation may lead to some minor adverse effects.

Pros:

• Better bone health and reduced risk of osteoporosis
• Reduced risk of cancer and heart disease
• Stronger immunity
• Prevention and treatment of Type 2 diabetes
• Improved brain and heart health

Cons:

• If your intake is too high, it can lead to hypercalcemia (excess calcium), which can cause nausea and frequent urination.
• Kidney problems can result from chronic excess supplementation, sometimes leading to the formation of kidney stones.
• Other side effects of excess vitamin D include poor appetite and weight loss, confusion and disorientation, and constipation.

Sources of Vitamin D 

Aside from being produced naturally in our bodies, Vitamin D can also be sourced from a variety of foods, including:

• Fish such as salmon, sardines, tuna and herring
• Beef liver
• Egg yolk
• Milk
• Orange juice
• Certain cereals and oatmeals

Other than natural food sources, Vitamin D can also be found in fortified foods, and can also easily be supplemented.

Modern lifestyles can be excessively sedentary and confined to indoor spaces. Since exposure to sunlight is essential for the production of vitamin D, it is important to spend some time outdoors every day.

Aside from good dietary practices, such as ensuring that you get enough vitamin D, keeping your bones in good health often requires accurate testing. Your doctor may occasionally refer you for tests such as bone mineral density testing. At WELL Health Diagnostic Centres, we are equipped to carry out these tests to the highest possible standards. With a referral from your healthcare practitioner, you can schedule an appointment with us. Contact us for more information or to make an appointment.