Bone and Muscle Health: Vitamin D

You might have heard about the connection with vitamin D supplementation and bone health. Recently there have been many studies that suggest that supplementing with vitamin D may improve bone density more than calcium alone. You may be asking, “But isn’t calcium supposed to help my bones become stronger?” Yes! And no.

Calcium is one mineral that has been found to help with bone strength. Although, everything in our bodies works alongside other important vitamins, minerals, and nutrients; in our bodies, we have many “team players” that work together to improve our physiology. Although calcium is the “strong” mineral, calcium needs vitamin D to usher it into the correct places, otherwise it might not know where to go. Calcium taken without vitamin D might be accidentally deposited in the kidneys or gallbladder, and may lead to stone formation; we might even have an overabundance of calcium in our bodies that is not finding its way into the bones. Some doctors might even temporarily prescribe high doses of vitamin D to help the body regulate the calcium balance.

Some studies suggest that calcium taken without vitamin D does NOT increase bone density and other studies suggest that bone density does not increase AS MUCH with calcium alone; although, most studies suggest that vitamin D taken with calcium increases bone density and bone strength MORE than calcium alone. Vitamin D has also been associated with increased muscle function; vitamin D deficiency may cause muscle weakness and atrophy (degeneration). Studies suggest that vitamin and calcium supplementation may also increase muscle strength, the number of muscle fibers, and overall balance.

Vitamin D is often known as the “sunshine vitamin” because the body actually manufactures it in the skin when it comes in contact with the UV rays from the sun. Unfortunately, clouds, smog, wintertime, and darkly pigmented skin reduce vitamin D production in the skin. Vitamin D is also found in some fatty animal products, such as: egg yolks, butter, some fish oils, and milk; although these are often foods that are usually avoided when losing weight. When supplementing with vitamin D, natural sources of vitamin D tend to be more absorbable. The typical dosage for vitamin D supplementation is 400IU (international units) per day; although, because vitamin D is a fat soluble vitamin that is stored in fatty tissue, some people take 1000IU every other day or 2000IU every week. Supplementation during the winter months is more common, and may need to be reduced or avoided during the summer months depending on how much contact the skin has with direct sun rays.

This is for informational purposes only; it is not intended to diagnose, prevent or cure any disease. You should discuss the use of any dietary supplement with your wellness counselor, health care practitioner, and/or pharmacist.