Osteoporosis is a condition where the bones become frail and susceptible to fractures. A large part of preventing and managing osteoporosis is to eat a healthy diet, which includes getting adequate amounts of calcium and vitamin D. Vitamin D needs will change with age. If you are concerned about your vitamin D intake, you should speak with a physician or registered dietitian who can make recommendations based on your personal health.
Vitamin D and Bone Health
Throughout life, your bones go through a constant process of breaking down old bone and replacing it with new bone. With age, bones start to naturally break down faster then new bone is formed. However, if too much bone is lost, the bones become frail and osteoporosis can occur. To keep the bones strong you need adequate intake of calcium and vitamin D. Vitamin D helps the body absorb calcium, says the International Osteoporosis Foundation. Without enough vitamin D the bones will eventually become weak.
Recommended Daily Amount
Vitamin D needs change with age. The Cleveland Clinic recommends that all adults over age 50, including women with osteoporosis, get at least between 1000 to 2000 IU every day. Since each case is different, a physician or registered dietitian can help determine your exact personal needs. Taking too high of a dose is not recommended, as vitamin D can be toxic if more than 10,000 IU is taken each day. For some, even lower amounts can cause problems. Too much vitamin D can lead to liver damage and weaken the bones even further.
Sources
You can get vitamin D from the sun and the foods you eat. Ultraviolet B radiation from sunlight that penetrates uncovered and unprotected skin, is converted into vitamin D in the body. In general it takes about 15 to 20 minutes of exposure each week, however, precautions must be taken to protect against skin cancer, so getting vitamin D through sunlight, may not be the best choice for some. Vitamin D is also found naturally in foods and some products are fortified with it. For example 3 oz. of cooked salmon or mackerel provides approximately 400 IU; one cup of orange juice or low fat milk provides about 100 IU; and fortified foods such as yogurt, bread, cereal and margarine can contain 60 to 100 IU per serving. The best source is cod liver oil because just one tablespoon provides over 1,300 IU of vitamin D.
Supplements
Vitamin D can also be obtained through supplementation and there are two types of vitamin D in pills; vitamin D3, which is also known as cholecalciferol, and vitamin D2 which is also known as ergocalciferol. The body absorbs both kinds. To avoid taking too much vitamin D, the National Osteoporosis Foundation suggests reading the nutrition labels of any vitamins you are currently taking, as many already contain vitamin D. A vitamin D supplement should be taken under medical supervision and you should only consume the amount that is lacking from your diet. If you are not sure that you are getting enough vitamin D, there is a simple blood test that can determine vitamin D levels in the body.
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