Your bones are strong and firm because of calcium, which the body absorbs and uses with the aid of vitamin D.
You can get vitamin D in three ways:
- From sunlight
- From food
- From supplements
Broken bones and osteoporosis may become more likely in those with low vitamin D levels. Moreover, severe lack of vitamin D leads to osteomalacia and rickets.
Connection between Vitamin D and calcium absorption
Calcium
- Calcium is one of the most important minerals needed by all living beings. It is also the most abundantly found in the body. However, for the body to absorb calcium, it must have the presence of vitamin D, which is a prohormone. This makes both vitamin D and calcium jointly important for bone health.
- Calcium is important to promote bone growth and maintenance in both children and adults.
- Furthermore, calcium aids muscle contraction. The muscles in your body release calcium in response to a stimulus, which makes them contract. The muscles relax when the calcium exits.
- Calcium also aids in clotting.
Vitamin D
- The kidneys would excrete too much calcium in the absence of vitamin D. Research suggests that vitamin D also plays a crucial role in maintaining bone health by regulating blood calcium levels.
- Vitamin D has the potential to reduce adverse reactions and protect against some cancers, such as breast and colorectal cancer. This possibility is fast gaining growing interest.
- Vitamin D is also essential for the maintenance of lung function and good overall cardiovascular health.
- It helps with glucose metabolism and the regulation of insulin.
- Finally, vitamin D is essential for the health of the brain, nervous system, and immune system.
Factors that can affect your ability to make vitamin D from sunlight.
These include:
- Color of the skin
- Time of day
- How far do you live from the equator?
- How much skin is exposed to sunlight and
- The use of sunscreen
For example, when the sun's UV rays are farther away from the equator, they are definitely weaker as well. This is why people who reside in such regions like the equator usually require more sunshine. Since they cannot produce vitamin D from sunshine, they need to consume vitamin D supplements or make sure to eat more foods that are rich in vitamin D throughout the winter.
If you plan to stay in the sun for a longer time, it is advisable to put on sunscreen after ten to thirty minutes. Unprotected exposure to the sun can be a cause for sunburns and possibly skin cancer.
Tips for getting enough Vitamin D from sunlight and supplements
Expose Your Skin to Sunlight around Midday
The best time of day to obtain vitamin D is at noon, when the sun is at its zenith and your body may be producing it most effectively. The sun is at its greatest position during noon, when its UVB rays are at their strongest.
Skin Color May Affect Vitamin D Production
People with darker skin tones have higher levels of melanin, a substance that shields the skin from injury by lowering the absorption of UVB rays. To produce the same quantity of vitamin D as people with lighter skin, those with darker skin tones require longer exposure to sunlight.
If You Live Far From the Equator
Those who reside farther from the equator require more time spent in the sun. They must obtain their vitamin D from food or supplements because they are unable to produce it from sunshine during the winter.
Expose More Skin to Make More Vitamin D
It is necessary to expose enough skin to sunshine in order to keep blood levels of vitamin D in a healthy range. For those with lighter skin, three times a week in a tank top and shorts is plenty; for those with darker skin, it can take longer.
In conclusion, it is important to understand the importance of vitamin D for bone health. Through its key role in calcium absorption, it significantly affects bone strength and overall health. Getting enough vitamin D from sunlight, food, and supplements can help prevent bone problems and subsequently boost overall well-being.
If you need a supplement that can meet your calcium and vitamin D needs, get the VitaGlow Zevical – D Supplement right away.
