HealthTree Blog

One of the most important vitamins used to help build strong bones is Vitamin D. It is the nutrient our bodies uses to absorb calcium and phosphorus, which are essential to bone growth. It is the only vitamin that our systems can produce on its own. The production of this vitamin is easy and can be achieved by being out in the sun about 15-30 minutes most days of the week.

Skin cancer awareness has caused many people to spend less time outside or use sunscreen every time they go out. Granted, too much sun can be harmful but a few minutes in the sun is a good way to avoid osteoporosis. A little sun now can help prevent broken bones as you age.

Certain types of fish such as tuna, salmon and mackerel naturally contain vitamin D. Cod Liver oil, egg yolks and beef liver are also excellent sources of this vitamin. Milk, margarine, and some juices have added vitamin D. Since Vitamin D deficiency has been in the news so much lately, it is now added to many different products, such as cereal, breads and even lunch meats. Even with all the added vitamin D it is virtually impossible for anyone to get adequate amounts of vitamin D from foods alone.

Vitamin D supplements are also available and some physicians suggest that a person who has osteoporosis, liver or kidney function diseases take a vitamin D supplement that is available over the counter. A physician may also prescribe this vitamin in a higher dose than is available over the counter if a blood test shows that a person has a very low level.

There is some question as to how much vitamin D a person needs, but 1,000 IU per day could be taken by an adult without the risk of vitamin D toxicity.