How Much Vitamin D for Bone Healing

Hello, everyone, I am Dr Donald Rozello of championship chiropractic in las vegas Nevada welcome to today's episode of dr rosella sports medicine report today I'm going to speak about vitamin d specifically about how vitamin d helps with bone health vitamin d has numerous positive effects on the body vitamin d is more of a hormone than actually a vitamin but today I want to specifically talk about vitamin d and how it affects our bone health vitamin d is essential to have healthy bones obviously that's going to give us a healthy musculoskeletal system since our bones are the very structure that the muscles attach to we want to make sure that we get adequate intake and absorption of vitamin d and calcium work together to keep our bones healthy.You can read more what could have happened not enough vitamin d here.  

Vitamin d increases the absorption of calcium you can have a good level of calcium but it's if it's not being absorbed because of an insufficient level of vitamin d then that calcium is not doing you any good so we need to make sure that we have a good intake and absorption of vitamin d vitamin d is a fat-soluble vitamin d is often nicknamed the sunshine vitamin due to the fact that the body manufactures vitamin d in response to exposure to direct sunlight vitamin d is required for the absorption of calcium if the vitamin d levels are low the dietary calcium absorption is also low if this occurs the body will remove calcium stores from the skeleton.Calcium stores from the skeleton already moved the bones become weaker bones are more susceptible to injuries such as osteoporosis and fractures specifically stress fractures bone loss cannot be seen immediately on x-rays when there is a bone loss on an x-ray it requires about 25 to 30 percent of the bone loss to be present before it can actually be seen on x-ray.

This is a sufficient amount of loss and the bones are very weak at this point these bones are more susceptible to compression fractures you want to make sure that you keep your bones nice and strong and prevent bone weakening by having the proper intake and absorption of vitamin d of the easiest things to do is to get in the sun giving the sun during non-peak hours for about 10 to 20 minutes.

Now I realize that you can't do this year-round but when you can go outside with a pair of shorts on and a tank top you want to start with just a few minutes and then build up to 10 to 20 minutes you want to make sure it's during non-peak hours you want to damage the skin but you want to give your body some exposure to the natural sunlight this will help to increase your vitamin d levels again during non-peak hours two to four times a week anywhere from 10 to 20 minutes in the sun will help to build your vitamin d levels also when you look at nutrition there are several foods that are fortified with vitamin d including milk eggs even some juices are fortified with vitamin d that should help you to improve your vitamin d levels you could also supplement with vitamin d now if you supplement with vitamin d you want to make sure that you're taking a good quality supplement.

Not one that just has mega doses of vitamin d and nothing else vitamin d when taken along with the vitamin a helps a great deal also I spoke about how vitamin d is required for the absorption of calcium so you want to you may need to take some calcium you may need to take some other minerals such as magnesium you can talk to a doctor of chiropractic like myself specifically one who treats sports injuries or one who specializes in nutrition to help you with your vitamin d levels there are vitamin d tests that you can take or you can work with a registered dietitian to help you with your vitamin d levels again get out in the sun during non-peak hours get that direct exposure to sunlight nutrition is vital you can have several foods that are fortified with vitamin d including milk eggs and even some juices and then you want to supplement with a good quality supplement.

If you could find a supplement that is food-based that is even better that is something that will help you a great deal this will help with your bone health and also with all the other positive benefits that vitamin d has on the body so please keep your vitamin d levels sufficient taking vitamin d supplements during the wintertime and eating properly during the wintertime when you cannot get out in the sun is an ideal way to help to keep your bones strong prevention is the key do not wait again prevention is vital when we speak about bone health keep your skeleton nice and strong it's our foundation you want to keep it strong keep the spine strong the vertebrae need to be strong to support the inner vertebral discs and the muscles so again get out in the sun if you can during non-peaking hours two to four times a week 10 to 20 minutes eat foods that are fortified in vitamin d keep your nutrition very solid. Also, supplementation take vitamin d supplements you can have fish oils such as cod liver oil or tuna oil having a healthy spine is so important in everything that we do in our daily activities in sports in everything from our entire for our entire life from when we are born to when we die having a healthy spine is going to help us so much the spine is the nucleus of movement vitamin d levels are extremely important in keeping your spine healthy.

So make sure that you use intelligent strategies as I've already mentioned several times exposure to the sun during non-peak hours two to four times week nutrition and supplementation will help you to keep your bones strong I want to say thank you to everybody for reading. I am dr Donald Rozell of championship chiropractic in las vegas Nevada please feel free to like this article if you have any comments feedback or questions please leave them in the comments section below please subscribe to my page if you have questions about my book-running maximize performance and minimize injuries you can follow my website for additional information or you could contact me through the comments section again thank you for reading today's episode of dr Rozell's sports medicine report.