What are the Bone Health Vitamins?
What is a Vitamin?
Vitamin is a nutrient that is required by an organism for growth. It is a chemical compound that cannot be made in enough amounts by an organism. There are 15 worldwide recognised vitamins. These includes vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B3, vitamin B5, vitamin B6, vitamin B7, vitamin B9, vitamin B12, vitamin C, vitamin D, vitamin E, and vitamin K. All these vitamins are important for your bone health and you should always ensure you get them in enough quantities.
Vitamin and Bone Health
Vitamin D is one of the important nutrients for bone health. Without vitamin D, Calcium cannot be absorbed in the body during digestion.
Vitamin D can be made in your body when you expose your skin to direct sunlight. The amount of vitamin D you get from the sun depends with several factors. These factors are:
The surface of skin you expose to the sun. The bigger the surface area of skin exposed to the sun, the more vitamins your body will make.
Your location. If you live closer to the equator it will be easier for you to make vitamin D throughout the year.
Time of the day. You body will make more vitamins during a shiny midday.
Colour of your skin. People who have light skin will make vitamin D faster than people who have a dark skin.
Several types of foods contain vitamins. These foods include: Eggs, milk, oily fish, fortified cereals, soy products, cheese, banana, cauliflower, beef liver, avocado, and leafy green vegetables such as kale, spinach, and broccoli.
How Much Vitamins do We Need?
How much vitamins you need in a day depends with your age and gender. There are different Required Dietary Allowance (RDA) and Adequate Intake (AI) for male and female of different ages. The RDA and AI are the amounts of vitamins and nutrients you need to keep your body healthy and avoid deficiencies. There is also the Tolerable Upper Intake Level (UL); this is the maximum amount of vitamins and minerals you can take without having side effects or overdose.
The following information will help you know what amount of vitamins and nutrients you need to keep your body healthy.
The Institute of Medicine (IOM) recommends 600 International Units (IU) per day if you are of age 1 to 70 years and 800IU for men and women who are 70 years or older.
The National Osteoporosis Foundation (NOF) recommends 800 to 1000IU for bone health for people above the age of 60. The Upper Limit set by the Institute of Medicine is 4000IU if you are above the age of 9.
How Vitamins Affect Bones?
How vitamins affect your bones will depend with the type of vitamin. Most of the vitamins have an effect on our bone health.
Vitamin D is responsible for the absorption of Calcium in the intestines and low levels or lack of it in the body will lead to weak bones which are prone to fractures.
Vitamin A, which belongs to the family of soluble compounds helps in bone growth. Insufficient intake of vitamin A can interfere with vitamin D and also trigger the increase of Osteoclasts; the cells responsible for bone breakdown. This can cause high rate of bone loss.
Vitamin B12 (cobalamin) is a water soluble vitamin. Low levels of vitamin B12 in the body can put you at risk of fractures and bone loss.
Vitamin K (menaquinone) is a fat soluble vitamin that is responsible for creating a Calcium balance in the body and works together with vitamin D to increase bone mass.
Vitamin C also plays an important role to the bone. It is responsible for the formation of collagen. Collagen is responsible for making your bones strong. Sufficient intake of vitamins increases your bone density.
How do We Get Vitamins?
We get vitamins by eating certain types of food. Vitamins such as vitamin D can be made in our body when we expose our skin to direct sunlight. The following are types of vitamins and their sources.
Vitamin A can be found in cheese, collard green, broccoli, kale, spinach, cod liver oil, egg, pumpkin, carrot, and sweet potato.
Vitamin K can be found in leafy-green vegetables, kiwi fruits, avocados, and parsley while vitamin C can be found in fruits and such as plum, orange, pineapples, and papaya.
You should always ensure you have foods that have these vitamins for healthy bones.
The National Osteoporosis Foundation says that there are some conditions which can put you at risk of vitamin D deficiency. Among the risks include:
If you are taking anti-seizure medicines.
If you are obese.
If you suffer from Celiac’s disease and inflammatory bowel diseases such as ulcerative colitis and Crohn’s disease.