Vitamin D: The Bones Have it or Do They?

Most people associate osteoporosis and osteomalacia with a calcium deficiency, but vitamin D also plays a big role with the prevention of these ailments. Are you getting enough vitamin D?

These conditions are most widely known in elderly people, especially women. One thing causing a lack of vitamin D is not getting enough sunshine. Older women are more concerned with skin cancer so they often wear long sleeves and wide brimmed hats when going outside. This is a great idea, but you also need some sun exposure on the skin to produce vitamin D. One thing you can do is get out early in the morning when the UV rays aren't as severe and it's still cool out. Just 10 - 15 minutes, each morning, of direct sunlight will help your body produce this vital nutrient. You can also supplement vitamin D if getting out is not an option for you.

The importance of vitamin D and why it's so beneficial to bone health is because of its affects on calcium. You can have plenty of calcium, but without vitamin D the body cannot utilize the calcium properly.

Most people suffer a deficiency of vitamin D in the winter months because of less available daylight hours and staying bundled up to protect against the cold. This is the main reason that most fractures occur in the winter and spring. Sunshine helps your body create vitamin D by converting certain cholesterol into vitamin D. But if you live in a cold climate or can't get outside, it's especially important to supplement vitamin D in the winter months. Most milk products have been fortified with vitamin D to help boost the calcium intake.

If you're a woman who is over 40 or past menopause, it's critical that you get plenty of vitamin D and calcium. Estrogen is responsible for bone mass and once the body stops producing it, you will need extra security for bone health.

Another benefit of vitamin D that is also related to osteoporosis is its ability to help maintain muscle mass. Studies on muscular health have shown that a slow, shuffling walk in older women can be improved by supplements of vitamin D because it also improves muscle tissue. This indicates that a vitamin D deficiency is also linked to some forms or myopathy.

Getting plenty of physical activity is also great for your muscles, so don't forget to get some daily exercise. Go for a morning walk so you can get some sunshine and a good physical workout at the same time.