What Are The Ideal Vitamin D Levels For Bone Health, & How Can One Effectively Monitor & Supplement Intake?

Vitamin D is such an important nutrient, which plays a very imperative role in the body. In fact, it is called the "sunshine vitamin" because most of it is obtained through exposure of the skin to sun rays. However, most people do not get enough sunlight exposure or adequate vitamin D in their diet. As such, in most cases, the amount of this critical vitamin in the body tends to fall short.

Poor levels of vitamin D can have important consequences for our health. Vitamin D is crucial for the absorption of calcium and phosphorus, which are vital for healthy and strong bones. Lack of vitamin D leads to diseases and disorders. Osteoporosis causes weak and brittle bones. More mundane, but still important, roles that vitamin D has in our bodies include being part of the healthy functioning of the immune system, cardiovascular health, and even mood.

It is recommended to monitor your vitamin D levels periodically, especially during those times when a person is at risk. Factors that can result in low levels of vitamin D include the following:

Short periods of exposure to sunlight: People who live in regions with scarce sunlight or spend most of their time indoors are more likely to suffer from vitamin D deficiency.

- Dark skin: Melanin, the pigment responsible for skin colour, limits the functionality of the skin in manufacturing vitamin D when it is exposed to the sun.

-Age: The ability to synthesize vitamin D in their skin decreases with the age of an individual.

-Obesity: Vitamin D is fat-soluble; hence it gets trapped in fatty tissues; one has less available that could be used by other parts of the body.

Medical conditions: Crohn's disease, celiac disease, and kidney disorders might weaken the overall mechanism of Vitamin D absorption and metabolism.

In case your doctor proves that your levels of vitamin D are low, they will advise you on how to take vitamin D supplements, which will help raise your vitamin D levels. Vitamin D supplements are available in stores and are sold in either vitamin D2, known as ergocalciferol, or vitamin D3, referred to as cholecalciferol. Vitamin D3 is preferred because it raises and maintains the vitamin D levels more effectively in the body.

Normal ranges are measured in nanograms per millilitre (ng/mL) or nanomoles per litre (nmol/L). 25-Hydroxyvitamin D values can vary between laboratories. Instead, the values are generally as follows: satisfactory level of vitamin D

25-Hydroxyvitamin D Deficiency <20 ng/mL (50 nmol/L)

25-Hydroxyvitamin D insufficiency 20-29 ng/mL (50-74 nmol/L)

25-Hydroxyvitamin D sufficiency 30-100 ng/mL (75-250 nmol/L)

- Toxicity: Greater than 100 ng/mL (250 nmol/L)

The maximum dose of daily vitamin D intake varies with age and sex, as well as other factors. Your orthopaedic surgeon should also tell you how much to take. Do not take more than you are prescribed. Overdose in the form of toxicity may result from too much vitamin D.

While vitamin D supplements alone are one thing, another must be done and that is the proper amount of sunlight exposure and vitamin D-rich foods in the diet. Vitamin D can also be acquired from fatty fish, such as salmon and mackerel, egg yolks, and other fortified foods, such as milk and cereal.

In a nutshell, proper levels of vitamin D would play an important role in your well-being and health. Do not be too anxious if you are at risk of having a deficiency in vitamin D. Instead, consult your orthopaedic doctor on having your vitamin levels checked and whether supplementation is necessary for your case. Being mindful of adequate intake of vitamin D in your diet can potentially improve bone health and immune functions while still ensuring overall well-being.

Dr. Amit Kale

Guest Author Orthopedic and Joint Replacement Surgeon, DPU Super Specialty Hospital, Pimpri, Pune