Sunshine, Strong Bones and the Vital Role of Vitamin D

Vitamin D is a vital nutrient our bodies need for a variety of important functions. One of the most important roles vitamin D plays is assisting in our absorption of calcium and phosphorous. It also helps regulate skin cell growth. Calcium is essential for the growth, repair and maintenance of bones and teeth. Vitamin D deficiency can cause several bone diseases, including rickets in children and osteoporosis and osteomalacia in adults.

Since vitamin D is fat soluble, our bodies can and do store reserves of it. Since vitamin D cannot be produced by the body on its own, however, it is important to ensure adequate intake from dietary sources. Sunlight also plays an important role in helping our bodies to produce vitamin D when it otherwise could not.

Vitamin D is so crucial to infants, a law enacted in the United States requires it be added to baby formulas. The Infant Formula Act of 1980 aims to ensure all infants receive adequate nutrition, including vitamin D. Many doctors prescribe vitamin D for infants being breastfed unless they are also receiving vitamin D enriched baby formula.

The main food sources of vitamin D include:

• Fatty fish such as tuna, sardines, salmon, and mackerel


• Fish liver oils such as cod


• Eggs


• Vitamin D enriched milk

Certain individuals may require a vitamin D supplement to maintain healthy levels within their bodies. Strict vegetarians who do not consume any animal products are at risk for vitamin D deficiency, particularly if they fail to get regular sunlight exposure. Likewise, lactose-intolerant individuals or those with milk allergies may also be at risk. Both groups should be aware of their risk for vitamin D deficiency and take steps to either increase their exposure to sunlight or take a vitamin D supplement regularly. In addition, as the skin ages, it absorbs less of the UV rays from the sun that facilitate vitamin D production. A vitamin D supplement may be beneficial to individuals over age 50, as well.

If you consume a multi-vitamin supplement regularly, your intake of vitamin D is most likely more than sufficient. Doctors can perform a test to determine deficiency however if you have concerns about your intake. Individuals are advised against taking mega-doses of vitamin D. Although it is rare, toxicity can occur. Nausea and vomiting may signal an over dose, and more serious complications can also arise.