Vitamin D And Healthy Bones

Physical Activity – Physical activity, especially weight-bearing activity, such as walking, jogging, and lifting weights, helps to strengthen your bones.
Aim for 30 minutes of physical activity each day.

Calcium – About 99% of the calcium in your body is in your bones. The Recommended Dietary Allowance (RDA) for calcium is 1,000 mg per day for all adults up to age 50 and men up to age 70 (1), (2).
Women over the age of 50 and men over the age of 70 need 1,200 mg per day.
Good sources of calcium are milk, yogurt, cheese, green leafy vegetables (collard greens, turnip greens, and kale), tofu, and calcium-fortified juices.
Ask your doctor about a calcium supplement if you may not be meeting your recommended amount.

Vitamin D – Vitamin D helps your body absorb calcium.
If you don’t get enough vitamin D, you increase your risk of bone loss and broken bones.
Adults under the age of 50 need 600–800 IUs (15–20 mcg) per day, and adults over the age of 50 need 800–1000 IUs (20–25 mcg) per day. However, many health professionals think adults need much higher amounts. We will discuss vitamin D in-depth in the rest of this article (3), (4).

Vitamin K – Getting enough vitamin K increases bone density and decreases your risk for bone fractures (broken bones).
Adult men should try to get 120 mcg per day and women should try to get 90 mcg per day (5), (6).
Foods high in vitamin K include green leafy vegetables (spinach, kale, and lettuce), broccoli, blueberries, eggs, meat, cheese, eggs, soybeans, and vegetable oils.

Magnesium – 60% of your body’s magnesium is stored in your bones. Getting enough magnesium through foods or supplements improves your bone health (7).
The RDA for magnesium is 400–420 mg for men and 310–320 mg for women. Foods high in magnesium include nuts, seeds, spinach, dry beans, and whole grains (8).
Many other nutrients, such as zinc, boron, manganese, copper, silicon, iron, and selenium also play roles in bone health (9).

Osteopenia – Osteopenia is when your bones are weak but not yet to the point of osteoporosis.
You can develop osteopenia if your body doesn’t have enough calcium and vitamin D.
This disease doesn’t have any symptoms, so you can’t find out if you have it unless you have a bone mineral density test. Osteopenia is a risk factor for osteoporosis.

Osteoporosis – Osteoporosis develops when your bones become weak and are more likely to break.
Like osteopenia, you are more likely to have osteoporosis if your body doesn’t have enough calcium and vitamin D. It can lead to broken bones, loss of height, stooped posture, and pain.

Osteomalacia – Osteomalacia is the softening and weakening of bones in adults, usually because of vitamin D deficiency. Symptoms of osteomalacia might include bone pain and muscle weakness (10).
Rickets – Rickets is the softening and weakening of bones in children, usually because of vitamin D deficiency. Because the bones are soft and weak while the child is growing, children with rickets will sometimes have bowed legs or knock-knees (11).

Age – Aging reduces vitamin D production in the skin (16).
Sunscreen – Sunscreen blocks the ability of the skin to make vitamin D.
Darker skin – Melanin decreases the amount of vitamin D the skin makes.
Location – It’s harder to get enough UV rays from the sun if you live far north or far south of the equator.
Season – Your level of vitamin D usually goes down during the winter months because you are spending less time outside in the direct sunlight and wearing clothes that cover more of your skin.
Pollution – Living in an area with smog or polluted air blocks sunlight.

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