Vitamin D For Bone Health and Injury Prevention

Vitamin D For Bone Health: Vitamin D can help keep the musculoskeletal system healthy and prevent injury by strengthening bones. In recent years, vitamin D has been praised for its various benefits, like helping treat Seasonal affective disorder and regulating calcium. Vitamin D deficiency can lower the effectiveness of an individual’s immune system. A 2010 study confirmed a positive association between vitamin D deficiency and various types of nonspecific bone pain. Daily vitamin D supplement intake can help alleviate painful, bone-related conditions, including back pain.

Vitamin D For Bone Health

Vitamin D is a fat-soluble and hormone-type compound that has multiple functions in the body. Low vitamin D levels have been identified as a risk factor and associated with chronic diseases that include:

• Osteoporosis
• Fractures
• Autoimmune disorders
• Upper respiratory infections
• Rickets and asthma in children

Vitamin Supplementation Can Help

The vitamin has been proven to:

• Promote skeletal muscle metabolism
• Improve bone health
• Maintain immune function
• Reduce risk factors for certain cancers

Vitamin D supplementation provides anti-inflammatory benefits to help ease general soreness resulting from low-grade inflammation. It has also been shown to reduce exercise-induced muscle damage and muscle soreness following a hard workout.

Supplements

A daily vitamin D supplement within recommended dosages has a low risk for side effects. Consult a doctor first and ask for a test to determine vitamin D levels. This will verify if there is a deficiency and how much vitamin D is needed daily. Getting vitamin D into the system is most common with increased sunlight exposure. But this might not be an option for certain individuals, depending on the time of year and location. This is where supplements come in.

There is no one-size-fits-all dosage recommendation. Proper dosage depends on individual baseline vitamin D levels. Generally, the recommended dietary allowance for vitamin D is 600 International Units or IU per day. But in certain situations, like getting older or for individuals that live where there is not a lot of sunlight, a higher intake of 700 to 2,000 IU per day could be required to improve vitamin D insufficiency.

Side Effects

With supplements, there is the potential for side effects when taking vitamin D. Vitamin D can become toxic if taken in excess. This is why it is important to get checked/tested or consult with a physician prior to supplementation. Side effects can include:

• Fatigue
• Nausea
• Vomiting
• Poor appetite
• Constipation
• Weakness
• Heart rhythm problems

Continued Research

Additional studies are being done concerning vitamin D. Evidence supports the direct benefits of vitamin D supplementation to maintain optimal levels and overall health.

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Body Composition

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Basic Keto Diet

Going keto means no carbohydrates, as it is a high-fat, moderate protein, and low-carb diet. Diets that follow or are based on the ketogenic diet include:

• South Beach diet
• Atkins diet
• Modified Paleo diet
• Other low-carb diets

A keto diet can work for anyone as it suits vegan or vegetarian needs and still helps achieve ketogenesis. The focus should be on naturally high-fat foods and avoiding processed foods labeled with trans-fats. Fruits that are low on the glycemic index but are still rich in fiber are great, along with lots of green, yellow, and red vegetables. A typical keto diet can include:

• Meats like pork, chicken, and beef
• Vegans will switch to vegetable protein sources
• Nuts
• Seeds
• Eggs
• High-fat dairy products like cream, whole butter, and hard cheeses
• Leafy greens
• Fish and seafood
• Olive oil
• Coconut oil
• Pure butter
• Vegetable oils rich in omega 3

Foods to Avoid:

• Any foods that are made of starch, even whole grain, and organic bread/s
• Fruits that are high in sugar
• Any food that is labeled low-fat
• Vegetable oils that are rich in omega-6 and low in omega-3

Individuals add alcohol and coffee minus the cream, milk, or sugar in moderation to their diet. Individuals need to experiment with beverages and figure out what works.

References

Intro: The Journal of Nutrition. (April 1996) “Vitamin D and Bone Health” academic.oup.com/jn/article/126/suppl_4/1159S/4724783?login=true

Intro: European Journal of Clinical Nutrition. (May 2020) “Perspective: improving vitamin D status in the management of COVID-19” www.nature.com/articles/s41430-020-0661-0?fbclid=IwAR3yo41dvfU1HWVX_Y6z7iXFNL3X2C06A5gIfC4LcNmXzCA48A7ViMAf7N8

Intro: International Journal of Rheumatic Diseases. (August 2010) “Association between nonspecific skeletal pain and vitamin D deficiency” onlinelibrary.wiley.com/doi/abs/10.1111/j.1756-185X.2010.01561.x