WHY IS VITAMIN D IMPORTANT FOR BONE HEALTH?
- Vitamin D helps your body absorb calcium
- Vitamin D ensures the correct renewal and mineralization of bone
- Vitamin D helps keep muscles strong and so can help reduce the risk of falling
HOW DOES YOUR BODY GET VITAMIN D?
Vitamin D is made in the skin when a person exposes their skin to UV-B rays in sunlight. We get 70-80% of our vitamin D from exposing our skin to the sun, and the rest comes from our diet.
HOW MUCH SUN EXPOSURE DO YOU NEED?
To get enough vitamin D, you should generally try to get 10–20 minutes of safe sun exposure to your bare skin (face, hands, and arms) outside peak sunlight hours (before 10 AM and after 2 PM) daily – without sunscreen - and taking care not to burn.
SAFE SUN EXPOSURE
& AFTER 2PM
BUT DO NOT BURN
WHICH FOODS CONTAIN VITAMIN D?
Very few foods are naturally rich in vitamin D. Natural food sources of vitamin D include oily fish (such as salmon, sardines and mackerel), eggs, mushrooms and liver. In some countries foods like margarine, breakfast cereals, and orange juice are fortified with vitamin D.
HOW MUCH VITAMIN D DO YOU NEED?
IOF recommends that adults aged over 60 years take a vitamin D supplement of 800 to 1000 IU/day to benefit bone health.
If you have osteoporosis, combined calcium and vitamin D supplements are recommended to ensure that you are getting enough of these nutrients and to maximize the benefits of osteoporosis treatment.
If you are at taking vitamin D supplements, be sure to stay within safe limits.