Vitamin D - Vitamins For Bone And Calcium Absorption
Vitamin D and a mix of major and trace minerals is your key to avoiding osteoporosis. Discover how healthy bone growth goes beyond calcium. You need vitamin D for proper calcium absorption and bone health, whether you get D in your diet or from a vitamin and mineral supplement.
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Look To Cows And Milk And Sunlight For Vitamin D Sources
Dairy products are an excellent source of vitamin D . In fact, milk in the United States is routinely fortified with these vitamins. You also find vitamin D in fish, oysters and other fortified food products.
The human body can make vitamin D as well when the skin is exposed to sunlight. You only need 10-15 minutes of sunshine a few times a week to make most of your own supply.. However, remember that too much sun exposure can be detrimental to your skin, so restrain yourself in your zeal to make lots of D by worshipping the sun.
The United States Department of Agriculture (USDA) guidelines recommend 5 milligrams (mg) each day for infants, children and adults up to the age of 50. Both men and women need more D after age 50. For older adults, the USDA recommends 10 mg.
What Happens With Vitamin D Deficiency
Vitamin D deficiencies are rarely seen, particularly since the body makes some D and since dairy products are enriched with D. However, vegetarians and vegan who do not eat dairy products or other D-rich foods might be at some risk.
Like vitamin A, doctors seldom recommend supplementation of D. If you consume dairy products and a balanced diet and get some sun from time to time, you probably do not need a vitamin and mineral supplement to consume more D.
Some fringe advocates will promote the use of mega-doses. There is no credible scientific research to support this point of view. While research has shown that therapeutic doses do exist, these doses are close to the USDA guidelines. Mega-doses could be harmful as any excess of D you consume builds up in the body and could cause too much calcium to be absorbed in your intestines or cause depletion of calcium from your bones, re-depositing calcium in your heart, lungs or kidneys where it does not belong. Vomiting or muscle weakness can occur if you take too much D as well.
You can find vitamin D, either alone or combined with other nutrients in a vitamin and mineral supplement. These supplements are likely to be pills, capsules or liquids. You might find time-release or enteric coated supplements including D, particularly if you get a multi-vitamin supplement.
You will find both natural and synthetic choices. While research shows that synthetic nutrients behave in the body the same way as natural ones, whole food supplements contain other naturally-occurring nutrients in a natural balance.
If you do get D in a liquid capsule form, it will likely come in an oil base, such as fish oil, soybean, olive, flax or some another oil. If you have some aversion or allergic reaction to a particular oil base, look for another D supplement with a different base that better suits you.
There are many high-quality vitamin D supplements on the market. Most any major brand will meet industry standards for purity and potency. Before adding any vitamin and mineral supplement to your diet, be sure to ask your doctor, pharmacist or health professional for their advice and recommendations.
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