The constant reminders most people hear today about the risks of sun exposure and increased chance of skin cancer have had an unfortunate side effect. That side effect is excessively low levels of vitamin D from the sun. In many cases, those low levels can lead to joint pain and irritation.
Sun
Your body is able to use the sun to produce vitamin D on its own. According to MayoClinic.com, even a very short period of time in direct sunlight -- as low as 10 minutes per day -- is enough to help your body avoid excessively low vitamin D levels. However, between the prevalence of sunscreen use and other sunlight avoidance strategies and simply busy lifestyles and primarily indoor careers, many people do not consistently achieve even this amount of sun exposure.
Diet
Fortunately, there are also many foods available that contain vitamin D. The vitamin D in plant products is D2, while the vitamin D in animal products is D3. Milk is a good source of vitamin D -- some manufacturers, both of dairy and soy milk, actually fortify their milk with extra vitamin D. Fish, eggs and mushrooms are also vitamin D sources. Of course, many multivitamin supplements are also available to ensure you consume sufficient vitamin A each day.
Osteoporosis
One of the most important uses for vitamin D is its contributions to strong bones and healthy joints. Additionally, vitamin D helps manage your body's levels of calcium, another very important nutrient for healthy bones and joints. Insufficient levels of vitamin D can cause rickets; osteomalacia; osteoporosis; and general joint pain, inflammation and irritation. Vitamin D deficiency is not necessarily the only cause of joint pain, but in many cases, it can at least be a contributing factor.
Intake Recommendations
According to the Mayo Clinic, the recommended intake of vitamin A is about 200 IU per day for all individuals -- both male and female -- who are younger than 50 years old. That recommended dose increases to 400 IU after age 50 years and again to 600 IU after age 70 years.
References
- MayoClinic.com: Vitamin D; December 1, 2010
- ScienceDaily: Low Vitamin D Levels May Worsen Osteoarthritis Of The Knee; November 15, 2007
- National Insitutes of Health; Vitamin D and Systemic Lupus Erythematosus: Bones, Muscles, and Joints; Nancy E. Lane; April 29, 2010
- LJWorld.com; Study: Joint pain ebbs with vitamin D; Jonathan Kealing; December 16, 2007
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