Vitamin D

“The reduced exposure to sunlight
and lower vitamin D levels of many women over 50
can reduce the absorption of calcium for bone strength”.1

Definition

What is vitamin D?

Depending on the Source (DotS) the definition of vitamin D may vary. The (United States) Office of Dietary Supplements’ (ODS) definition is:

“Vitamin D is a nutrient you need for good health. It helps your body absorb calcium, one of the main building blocks for strong bones. Together with calcium, vitamin D helps protect you from developing osteoporosis, a disease that thins and weakens the bones and makes them more likely to break. Your body needs vitamin D for other functions too. Your muscles need it to move, and your nerves need it to carry messages between your brain and your body. Your immune system needs vitamin D to fight off invading bacteria and viruses”.2

Role

What is the role of Vitamin D?

In Vitamin D: The Importance of Vitamin D according to the (Australian) Jean Hailes for Women’s Health (JH):

“Vitamin D has many roles within the body. The most understood role is its ability to help the body absorb calcium and phosphorus and vitamin D also assists with:

  • Bone development and strength
  • Cell growth
  • Maintaining a healthy immune system
  • Hormone function
  • Nervous system regulation

Apart from its important role in maintaining bone health, vitamin D may also have an important role in other diseases such as diabetes, cancer and infection. These are currently areas of intense research”.3

Sources of Vitamin D

What are sources of vitamin D?

In Vitamin D: What Foods Provide Vitamin D? the ODS explain:

“Very few foods naturally contain vitamin D. Fortified foods provide most of the vitamin D in the diets of people in the United States. Check the Nutrition Facts label for the amount of vitamin D in a food or beverage.

  • Almost all of the U.S. milk supply is fortified with about 3 mcg (120 IU) vitamin D per cup. Many plant-based alternatives such as soy milk, almond milk, and oat milk are similarly fortified. But foods made from milk, like cheese and ice cream, are usually not fortified
  • Vitamin D is added to many breakfast cereals and to some brands of orange juice, yogurt, margarine, and other food products
  • Fatty fish (like trout, salmon, tuna, and mackerel) and fish liver oils are among the best natural sources of vitamin D
  • Beef liver, egg yolks, and cheese have small amounts of vitamin D
  • Mushrooms provide a little vitamin D. Some mushrooms have been exposed to ultraviolet light to increase their vitamin D content”.4

Daily

How much vitamin D should women over 50, aim for daily?

DoY (Depending on You) and DotS this may vary. It can therefore be in your best interest to choose to check what’s-what for you.

Sun

What is the association between the sun and vitamin D?

The ODS explain:


Vitamin D“Your body makes vitamin D when your bare skin is exposed to the sun. Most people get at least some vitamin D this way. However, clouds, smog, old age, and having dark-colored skin reduce the amount of vitamin D your skin makes. Also, your skin does not make vitamin D from sunlight through a window.

Ultraviolet radiation from sunshine can cause skin cancer, so it’s important to limit how much time you spend in the sun. Although sunscreen limits vitamin D production, health experts recommend using sunscreen with a sun protection factor (SPF) of 15 or more when you’re out in the sun for more than a few minutes”.5

Calcium

What is the association between calcium and vitamin D?

On page one in Calcium and Calcium Supplements: Achieving the Right Balance – Calcium and Diet the (United States) Mayo Clinic elaborate on:

“To absorb calcium, your body also needs vitamin D. A few foods naturally contain small amounts of vitamin D, such as canned salmon with bones and egg yolks. You can also get vitamin D from fortified foods and sun exposure”.6

Bone Strength

What is the association between bone strength and vitamin D?

In Calcium: Recommended Daily Calcium Intake – Women: 50+ the JH explain:

  • “The reduced exposure to sunlight and lower vitamin D levels of many women over 50 can reduce the absorption of calcium for bone strength”.7

Level

How may I find out my level of vitamin D?

In Vitamin D: What You Need To Know the JH note:

  • “See your doctor to have a blood test to determine your level of vitamin D”.8

Health Care Provider

What if I think I need to take a vitamin D supplement?

If you think you need to take a vitamin D supplement, it may be in your best interest to choose to talk to your health care provider about this.

In Vitamin D: What You Need To Know the JH also explain:

  • “Your treating doctor can recommend whether you need to take a vitamin D supplement”.9

Health Topics A-Z

Where may I find Health Topics related to the Vitamin D?

In Health Topics A-Z you may find:

Health Topics A-Z

Links

Where may I find Links related to Vitamin D?

Your Country may have Links similar to:

Links

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New or Updated

  1. Bone Health
  2. Calcium
  3. Calcium
  4. Calcium Supplements
  5. Calcium and Vitamin D: How Much Vitamin D Do You Need?
  6. Calcium and Vitamin D: Important At Every Age
  7. Calcium and Vitamin D: Important At Every Age – Recommended Calcium Intakes
  8. Calcium and Vitamin D: Important At Every Age – Selected Calcium-Rich Foods
  9. Calcium/Vitamin D: Sources of Vitamin D
  10. Calcium/Vitamin D: What Is Vitamin D and What Does It Do?
  11. Can Vitamin D Supplements Prevent Autoimmune Disease?
  12. D-Pleted – The Vitamin Many of Us Are Low on
  13. Dietary Supplements
  14. EMAS Position Statement: Vitamin D and Menopausal Health [European Menopause and Andropause Society]
  15. FDA 101: Dietary Supplements
  16. Get the Facts on Calcium and Vitamin D
  17. Healthy Living and Bone Health
  18. How Menopause Impacts Your Health: Bone Health
  19. How Much Calcium Do You Really Need?
  20. Information for Consumers on Using Dietary Supplements
  21. Is There A Connection Between Vitamin D Deficiency and COVID-19?
  22. JoAnne Manson, MD: The Vitamin D and Omega-3 TriaL (VITAL)
  23. Looking After Yourself
  24. Low Vitamin D Levels Associated With Type 2 Diabetes
  25. May Is Osteoporosis Awareness and Prevention Month 2022
  26. Mayo Clinic Minute Q & A: Vitamin D — Too Much or Too Little Can Lead To Health Problems
  27. Menopause Patient Information [Videos]
  28. Menopause Preparedness Toolkit Video Series: Common Conditions Associated With Menopause and Midlife
  29. Menopause Preparedness Toolkit: A Woman’s Empowerment Guide
  30. My Dietary Supplement and Medicine Record
  31. National Center for Complementary and Integrative Health: How Safe Is This Product or Practice?
  32. National Center for Complementary and Integrative Health: Know the Science: How Medications and Supplements Can Interact
  33. National Center for Complementary and Integrative Health: Menopausal Symptoms: In Depth
  34. National Center for Complementary and Integrative Health: Natural Doesn’t Necessarily Mean Safer, or Better
  35. National Center for Complementary and Integrative Health: Using Dietary Supplements Wisely
  36. National Osteoporosis Foundation
  37. National Osteoporosis Month: Learn About the Role Vitamin D Plays In Bone Health [Video]
  38. Not Just Calcium: The Forgotten Nutrient for Bone Health
  39. Office of Dietary Supplements: Calcium
  40. Office of Dietary Supplements: Vitamin D
  41. Osteoporosis Explained – A British Menopause Society Video
  42. Should Vitamin D Supplements Be Prescribed Routinely for Midlife Women?
  43. Top Health Checks for Women
  44. VITAL: The VITamin D and OmegA-3 TriaL – Large Trial Investigates Whether Vitamin D and Omega-3s Can Reduce Risk of CVD and Cancer and Effects on Diabetes, Bone Health, and Other Conditions
  45. Videos and Podcasts: Videos – Interviews: Bone Health
  46. Videos and Podcasts: Videos – Interviews: Bone Health What Why and How
  47. Vitamin D
  48. Vitamin D
  49. Vitamin D
  50. Vitamin D
  51. Vitamin D Deficiency
  52. Vitamin D Deficiency: Symptoms, Causes, and Treatments
  53. Vitamin D Is Good for the Bones, But What About the Heart?
  54. Vitamin D and Cancer Prevention
  55. Vitamin D and Sun Protection
  56. Vitamin D and Your Health: Breaking Old Rules, Raising New Hopes
  57. Vitamin D: What Foods Provide Vitamin D?
  58. Vitamin D: When Enough Is Enough?
  59. Vitamins and Minerals: Vitamin D
  60. Webinars: Previous – Osteoporosis for Midlife Women and Beyond
  61. World Menopause Day
    Vitamin D
  62. World Menopause Day: Patient Information Leaflet – Update on Bone Health [Multiply Languages]
  63. World Osteoporosis Day October 20

Sources

Where may I find the Sources quoted?

You may find the Sources quoted:

Sources

  1. Calcium: Recommended Daily Calcium Intake – Women: 50+. Last Updated: 16 January 2020 | Last Reviewed: 01 December 2013. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/bone-health/calcium Accessed: 18 March 2023
  2. Vitamin D: What Is Vitamin D and What Does It Do? Updated: 08 November 2022. Office of Dietary Supplements https://ods.od.nih.gov/factsheets/VitaminD-Consumer/ Accessed: 18 March 2023
  3. Vitamin D: The Importance of Vitamin D. Last Updated: 16 January 2020 | Last Reviewed: 01 December 2013. Jean Hailes https://jeanhailes.org.au/health-a-z/bone-health/vitamin-d/ Accessed: 18 March 2023
  4. Vitamin D: What Foods Provide Vitamin D? Updated: 08 November 2022. Office of Dietary Supplements https://ods.od.nih.gov/factsheets/VitaminD-QuickFacts/#h6 Accessed: 18 March 2023
  5. Vitamin D: Can I Get Vitamin D From the Sun? Updated: 08 November 2022. Office of Dietary Supplements https://ods.od.nih.gov/factsheets/VitaminD-Consumer/ Accessed: 18 March 2023
  6. Calcium and Calcium Supplements: Achieving the Right Balance – Calcium and Diet. 01 November 2022. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097 Accessed: 18 March 2023
  7. Calcium: Recommended Daily Calcium Intake – Women: 50+. Last Updated: 16 January 2020 | Last Reviewed: 01 December 2013. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/bone-health/calcium Accessed: 18 March 2023
  8. Vitamin D: What You Need To Know. Last Updated: 16 January 2020 | Last Reviewed: 01 December 2013. Jean Hailes https://jeanhailes.org.au/health-a-z/bone-health/vitamin-d/ Accessed: 18 March 2023
  9. Vitamin D: What You Need To Know. Last Updated: 16 January 2020 | Last Reviewed: 01 December 2013. Jean Hailes https://jeanhailes.org.au/health-a-z/bone-health/vitamin-d/ Accessed: 18 March 2023
Topic Last Updated: 18 March 2023 – Topic Last Reviewed: 18 March 2023

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