The Role of Vitamin D in Building Strong Bones

It is common knowledge that calcium is important for building strong bones, but many people overlook the importance of vitamin D in this process. Vitamin D is available naturally through some of the foods we eat, but it is also added to others, such as some dairy products. Moreover, we absorb some through the skin during exposure to the sun. Because we may not all be getting the vitamin D we need through sunshine and diet alone, we must look for a supplement that includes this vitamin in addition to calcium in order to improve or maintain bone density.

Unless we are diligent throughout our lives in eating a diet high in calcium and vitamin D, our bones will begin to lose density as we age. This process can lead to weak, brittle bones and the development of osteoporosis, a painful and potentially debilitating disease. Building strong bones does not need to be challenging, however, provided we have access to proper nutrition and supplementation.

Why Vitamin D is an Essential Factor in Building Strong Bones

Vitamin D is a fat-soluble vitamin that plays a vital role in the body’s ability to absorb calcium and to build and maintain strong bones. Some forms of calcium are not readily absorbed by the body, and regardless of the amount you consume, the benefits will be minimal without sufficient levels of vitamin D. This vitamin is essential in maintaining an adequate concentration of serum calcium and phosphates so that osteoblasts and osteoclasts can perform their duties in the bone remodeling process. A vitamin D deficiency can also result in rickets, which is a disease that results in soft bones.

Vitamin D can be found in a variety of food sources. Milk and cereals are often fortified with the vitamin, as are some brands of yogurt and orange juice. Some fish, like salmon, mackerel, and tuna, are excellent sources. Fish oils, such as cod liver oil, are also excellent sources. In fact, cod liver oil was one of the first remedies for rickets when the condition was discovered in the 18th century. Foods high in vitamin D should be included in the diet in order to maintain healthy, strong bones.

Most people who eat a balanced diet - and include a calcium supplement with vitamin D in their daily routine - will be able to maintain adequate blood calcium levels to avoid osteoporosis and enjoy strong bones throughout life.