Vitamin D deficiency can result in weak muscles and brittle bones. The body needs vitamin D to absorb calcium and phosphorus for healthy bones. Sun exposure and certain foods provide vitamin D. Recommended daily amounts vary by age.
Consult your healthcare provider for personalized advice on vitamin D intake.
Vitamin D deficiency is characterized by insufficient levels of
the vitamin in the body, leading to health issues such as weak muscles and
brittle bones. Because vitamin D deficiency may go unnoticed and doctors do not
frequently check levels, many people are deficient without realizing it. In
order to maintain healthy bones, the body needs vitamin D to absorb calcium and
phosphorus.
It is crucial to have sufficient amounts of vitamin D in order to properly absorb calcium from food. Individuals who are severely vitamin D deficient find it difficult to absorb calcium from food. Appropriate amounts of vitamin D also enhance the way your food absorbs phosphorus.
Sun exposure usually provides adequate vitamin D for most people since the skin absorbs UV rays from the sun and turns them into vitamin D. In addition, various foods and nutritional supplements such as fish, egg yolks, fortified milk, and cereal provide vitamin D to humans.
How much vitamin D is necessary for me?
Your age is an important factor in determining the amount of
vitamin D you require daily. In international units (IU), the suggested
quantities are - From birth to 12 months: 400 IU; from 1 to 13 years: 600 IU;
from 14 to 18 years: 600 IU; from 19 to 70 years: 600 IU; 800 IU for those from
71 years and above, and 600 IU for pregnant and breastfeeding women. For those
who are at risk of Vitamin D insufficiency may require more, therefore, it is
essential to check with your healthcare provider about how much you need.
Why do you need vitamin D?
Calcium Absorption
Vitamin D plays an important role in the absorption of calcium and
when it is not present in sufficient amounts, the body is unable to absorb
calcium from the diet. Calcium is an integral component for building and
maintaining strong bones. A low vitamin D level increases the risk of bone
pain, bone fractures, muscular soreness, and muscle weakening.
Bone Growth
Vitamin D plays a significant role in bone growth ensuring a
balanced process of bone formation and resorption, which is critical for
maintaining bone health and density.
Muscle Function
According to Dr. Aashish Chaudhry, Director & Head-Department
of Orthopaedics & Joint Replacement, Aakash Healthcare, New Delhi, “Bone
health and muscular function are closely related. Vitamin D is necessary for both.
In particular for the elderly, it lowers the risk of fractures and falls by
maintaining muscular strength and function. Strong muscles help maintain
general orthopedic health by supporting and shielding bones.”
Bone Mineralization
Vitamin D has a role in the deposition of calcium and phosphorus
in bones, a process known as bone mineralization. This process is crucial for
developing and maintaining strong and dense bones. Lack of sufficient vitamin D
can therefore result in softer bones and conditions like osteomalacia in adults
and rickets in children.
Prevention of Osteoporosis
The disorder known as osteoporosis causes bones to weaken and
fracture easily. The main cause of brittle bones is inadequate vitamin D
levels. delicate and brittle bones. By ensuring proper calcium absorption and
bone mineralization, vitamin D helps maintain bone density and strength,
reducing the risk of fractures and orthopedic issues associated with
osteoporosis.
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