The bones of the skeleton are fascinating as they provide structure and support to the human body, but they also store essential minerals that support health on many levels.1 Bone is dynamic and ever-changing. In fact, the active remodeling process that takes place creates a whole new skeleton about every ten years.1 Now that’s dynamic!
Vitamin D, which is actually a hormone, is essential to bone health because it supports calcium absorption and bone mineral density, which helps determine the strength and quality of bone.2 The connection between vitamin D and bone mineralization, which is the formation of new bone, is key. Vitamin D plays both direct and indirect roles in mineralization and helps support osteoblast and osteoclast activity, two key bone cells involved in bone breakdown and formation.3
Sources of Vitamin D
You can get vitamin D from sun exposure, a few foods, and dietary supplements. When skin is exposed to sunlight, the body makes vitamin D; however, clouds, smog, older age, and dark skin can reduce the amount of vitamin D that your body makes via sun exposure.4
Very few foods contain natural vitamin D so it can be difficult to get enough vitamin D from diet alone unless you eat vitamin D-fortified foods such as milk, cereals, or other fortified foods.4 Fatty fish and fish liver oils are the best natural sources of vitamin D with beef liver, egg yolks, and cheese having small amounts as well.
According to a 2023 published study, the authors report that there is presently a “high prevalence of vitamin D deficiency.”5 That’s why a vitamin D supplement may make sense for many people.
Pure Vitamin D Supplement
There are two forms of vitamin D—D2 and D3. As a dietary supplement, vitamin D3 is the best vitamin D for bone health because it may raise vitamin D levels in the blood higher and for longer periods than vitamin D2.4
Vitamin D3 is also known as cholecalciferol so look for that on the label of the dietary supplement you are considering. Vitamin D3 is sometimes combined with other bone-supporting nutrients such as magnesium, vitamin K2, and calcium. Try D-3 125 mcg ActivMelt® if you prefer instant dissolve tablets.
Because vitamin D is fat-soluble, absorption can be enhanced by taking your supplement with a meal or snack that contains some fat.4
In addition to bone health, vitamin D helps support immunity. That makes it a great vitamin for comprehensive health support.
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References
- Office of the Surgeon General (US). Bone Health and Osteoporosis: A Report of the Surgeon General. Rockville (MD): Office of the Surgeon General (US); 2004. https://www.ncbi.nlm.nih.gov/books/NBK45504/
- Laird E, Ward M, McSorley E, Strain JJ, Wallace J. Vitamin D and bone health: potential mechanisms. Nutrients. 2010;2(7):693-724. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257679/?report=reader
- Bikle DD. Vitamin D and bone. Curr Osteoporos Rep. 2012;10(2):151-159. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3688475/?report=reader
- National Institutes of Health Office of Dietary Supplements. Vitamin D fact sheet for consumers. 2022;Nov 8. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
- Cui A, Zhang T, Xiao P, et al. Global and regional prevalence of vitamin D deficiency in population-based studies from 2000 to 2022: a pooled analysis of 7.9 million participants. Frontiers in Nutrition. 2023;10. https://www.frontiersin.org/articles/10.3389/fnut.2023.1070808/full
