For decades the true health benefits of Vitamin D was a mystery but current research is shining a bright light on the healing affects of Vitamin D especially when combined with Vitamin K and Calcium.
Vitamin D, Calcium, and Phosphorous
Vitamin D works in concert with calcium and phosphorous and is necessary for proper bone growth. Vitamin D must be present for calcium to be absorbed by the body. When the body is deprived of these three nutrients thinning of bone occurs resulting in decreased bone density a condition called osteopenia.
Vitamin D Production
Vitamin D is a fat soluble vitamin and is stored in adipose (fat) tissue located in our skin. Sunlight exposure to the skin (face, arms, and hands) is the trigger to Vitamin D production. Approximately ten to fifteen minutes per day, two to three times per week, is enough to synthesize vitamin D.
Vitamin D Deficiency
Long term deficiencies in Vitamin D will result in a condition called Rickets in children and Osteomalacia in adults. The condition is characterized by curvatures of the spine, deformities of the pelvic bone, bowlegs, and knock-knees.
Those at Risk for Vitamin D Deficiency
Most individuals at risk for vitamin D deficiency reside in parts of the country with limited sun exposure such as parts of Alaska, North Dakota, and other northern regions.
As we age the ability to synthesize vitamins decreases and could result in deficiency related to natural cases. Also, the more melanin (skin pigment) a person has the greater the barrier to the sun, with sun exposure requirements six times greater than Caucasians.
Lastly, nutritional considerations could play a role in deficiencies such as in strict vegetarians who limit or eliminate dairy intake, and those with fat malabsorption syndrome, which is a condition that results in the inability to properly absorb fat. Vitamin D is stored in the fat cells of the body and can’t be properly absorbed if there is an underlying condition that prevents this process. Increasing Vitamin D will not solve the problem, treating the malabsorption syndrome will.
Osteomalacia
Individuals experiencing bone pain, muscle weakness, and soft bones (osteomalacia) are suffering from demineralization or bone loss. This condition is most often seen:
• In areas of inadequate sun exposure
• Severe Vitamin D deficient diets
• Intestinal disorders
• Aluminum-induced bone disease
• Fat malabsorption syndrome
• After gastric or intestinal surgery
• Chronic liver disease
• End stage renal disease
Treatment will vary depending on the underlying cause and could include surgery, pain management, vitamin D therapy, and phosphate binding agents.
Osteoporosis
Osteomalacia is often confused with osteoporosis (calcium deficiency). Osteoporosis results in weak brittle bones that are susceptible to breakage (fractures). The cause of the calcium deficiency in osteoporosis varies. For example, individuals on long term corticosteroid therapy (over 5 mg per day) are at risk of calcium deficiency not vitamin D deficiency. Although conflicting research at the Mayo Clinic suggest steroids may also interfere with vitamin D absorption. Others at risk are:
• Menopausal women
• The elderly
• Those with inactive lifestyles
• Vitamin D metabolic disorders
• Morbid Obesity
Osteoporosis Supplementation*
Estrogen is an important hormone in the prevention of bone demineralization but unfortunately issues surrounding its supplementation after menopause have put its success in jeopardy and therefore will not be discussed here. In general, The National Institute of Health suggests that calcium intakes be over 1,000-1200 mg per day (in 500 mg single doses) to keep bones healthy and strong.
However it is important to note that calcium needs will change will vary depending on factors such as pregnancy, breastfeeding, menopause, and calcium metabolic concerns.
According to The Harvard Medical School daily recommendations for Vitamin D:
• 400 IU/day ages 52-70
• 600 IU/day over 70
Yet other experts believe that vitamin D plays a much bigger role in overall health than originally thought and therefore increasing daily doses to 800-1000 IU/day will protect against cancer and inflammatory related diseases.
Daily recommendations for Calcium
• Single doses of no more than 500mg two to three times per day
Daily recommendations for Calcium and Vitamin D
• 750mg of calcium + 400 IU of Vitamin D twice a day.
New research is finding that Vitamin K in combination of no more than 90mcg per day with Vitamin D and Calcium is the best prevention of osteoporosis.
In conclusion, much research has been done on the health benefits of vitamin D in treating a variety of condition, combined with calcium and possibly vitamin K may offer the best form of healthy eating for osteoporosis.
* Since pediatric calcium needs vary considerably from adults they will not be discussed here. Also in general men are found to have enough calcium in their diets and therefore supplementation is not recommended.
Dr. Mundorff is the author of several books. Her latest book, Take Control: A Guide to Holistic Living is an innovative health guide, which helps the reader learn how to regain control of their health by discovering the practical effectiveness of combining alternative and modern medicine.
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Read Osteoporosis Diet Helps Prevent Bone Loss to learn more about managing your osteoporsis.
If you're a woman with a disability, you may be at greater risk for bone fractures. See Women with Disabilities at Higher Risk for Fracture for more information.
