Which Vitamin Helps Bone Health By Regulating Calcium And Phosphorus
Calcium and phosphorus are two essential minerals that are necessary for bone health. However, their balance in the body is important to prevent diseases like osteoporosis. While several nutrients play a role in maintaining this balance, one vitamin, in particular, stands out for its ability to regulate calcium and phosphorus levels in the body.
Vitamin D
Vitamin D is a fat-soluble vitamin that is naturally present in very few foods. However, it is synthesized in the skin when exposed to sunlight. Vitamin D is essential for the absorption of calcium and phosphorus from the intestine, which makes it an important player in bone health.
Vitamin D helps to regulate the levels of calcium and phosphorus in the blood by increasing their absorption from the gut, reducing their loss from the kidneys, and promoting their deposition in the bones. Vitamin D also plays a role in bone growth and remodeling.
Low levels of vitamin D can lead to bone disorders like rickets in children and osteomalacia in adults. Vitamin D deficiency can also contribute to the development of osteoporosis, a disease characterized by weak and brittle bones.
Sources of Vitamin D
The best source of vitamin D is sunlight. However, people who live in areas with limited sun exposure or who cover their skin for cultural or religious reasons may not synthesize enough vitamin D from sunlight. In such cases, dietary sources of vitamin D become important.
Few foods naturally contain vitamin D. Fatty fish like salmon, tuna, and mackerel are some of the best dietary sources of vitamin D. Egg yolks, cheese, and beef liver also contain small amounts of vitamin D.
Fortified foods like milk, breakfast cereals, and orange juice can also provide vitamin D. However, the amount of vitamin D in these foods may vary depending on the brand and the country.
Vitamin D Supplements
For people who cannot synthesize enough vitamin D from sunlight or who do not consume enough vitamin D from their diet, supplements may be necessary to maintain optimal vitamin D levels in the body.
Supplements of vitamin D are available in two forms: D2 (ergocalciferol) and D3 (cholecalciferol). Vitamin D3 is the preferred form for supplementation as it is more effective at raising blood levels of vitamin D.
The recommended daily intake of vitamin D varies depending on age, sex, and health status. The Institute of Medicine recommends a daily intake of 600-800 IU of vitamin D for most adults.
Conclusion
Vitamin D is a crucial nutrient for bone health as it helps to regulate the levels of calcium and phosphorus in the body. Low levels of vitamin D can lead to bone disorders like rickets and osteomalacia, and may contribute to the development of osteoporosis. Sources of vitamin D include sunlight, fatty fish, egg yolks, and fortified foods. Supplements of vitamin D may be necessary for people who cannot synthesize enough vitamin D from sunlight or who do not consume enough vitamin D from their diet.