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Vitamin D: Beneficial or Bogus?
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“Vitamin-D Deficiency Makes Bones Age Prematurely”

 “Vitamin D won’t help you avoid bone fractures and taking too much is not safe”

 “Calcium and vitamin D: the backbones of bone health”

“Vitamin D supplements might not actually prevent osteoporosis”
Are you as confused as I am?

Vitamin D has long been associated with better bone health and reducing the risk of fractures in people with osteoporosis.  However, recent studies suggest that vitamin D supplementation neither improves bone mineral density nor prevents fractures in adults.

  • In 2014, a review and meta-analysis of 31 studies found that vitamin D alone is unlikely to be effective in preventing hip fracture
  • In 2017, an analysis of 33 randomized clinical trials, also found vitamin D supplementation was not associated with a lower risk of fractures among adults living independently 
  • Once again in 2018, after reviewing 81 studies, researchers found very little evidence that vitamin D supplementation had a benefit on bone density
All these studies came to the same conclusion:

The widespread supplementation of vitamin D for the prevention of osteoporosis and reducing fractures seems unwarranted and should not be advised.
 
So with this new information indicating that vitamin D supplementation is inappropriate, should we or shouldn’t we be taking vitamin D to boost our bone health?

Why our bones need vitamin D
  • Vitamin D is necessary for the absorption of calcium and phosphorus from the intestine.  In this way, vitamin D allows these nutrients to be better absorbed from the food we eat.  Not only is calcium essential for our bones, but it is also critical for every cell in our body.  It enables our blood to clot, our muscles to contract, and our heart to beat.  Phosphorous is just as important as calcium in supporting bone formation and maintenance.
  • Vitamin D helps to regulate parathyroid hormone. Elevated parathyroid hormone levels cause increased bone turnover and bone loss.
  • Vitamin D controls osteoblast function, the cells that build bone, and stimulates bone mineralization of osteoblasts
  • Vitamin D may improve lean body and muscle strength. Lean body has a positive influence on bone mineral density. 
  • Vitamin D aids in immune regulation.  Osteoporosis is often considered to be an inflammatory condition and vitamin D may squelch pro-inflammatory proteins that interfere with normal bone metabolism.
  • Among several other ways vitamin D supports overall health, emerging research has linked low levels of vitamin D to insulin resistance and diabetes.  People with diabetes have an increased risk of developing osteoporosis.    

These recent studies on vitamin D and bone health primarily reflected healthy adult populations and not necessarily those with vitamin D deficiency.  40% of the US population is deficient in vitamin D. The authors of these recent studies admit that the results may have been quite different if done on individuals with vitamin D deficiency.

What constitutes deficiency?

It depends on who you listen to!  Vitamin D is tested in the blood by looking at 25-hydroxy-vitamin D (25(OH)D) and is measured in ng/mL (nanograms per milliliter)

  • The institute of Medicine suggests that vitamin D levels under 20 ng/mL is considered a vitamin D deficiency
  • The Endocrine Society considers vitamin D levels below 30 ng/mL to be deficient and recommends vitamin D levels between 40 and 60 ng/mL for both children and adults
  • The Vitamin D Council suggests vitamin D levels aren’t sufficient until you reach 40 ng/mL

According to the Vitamin D Council, 40-50 ng/mL is the level of vitamin D humans evolved with living traditional outdoor lifestyles.  At these levels, vitamin D works efficiently to control the level of parathyroid hormone and calcium in the body.

The controversy on what is an optimal level of vitamin D continues, with articles and statements supporting all of the above guidelines.

Do YOUR bones need Vitamin D?

If we go by the recent research, the benefits of vitamin D supplementation on bone may be limited to people deficient in vitamin D.  However once bone loss has occurred, it is very hard to re-gain….so why would we ever want to risk becoming deficient in vitamin D? 
 
Additionally, bone health is not solely dependent on vitamin D and calcium.  Your bones need a constant supply of over 20 nutrients to remain strong and healthy.  Even if your vitamin D levels are sufficient, and you are adequately absorbing calcium, if you don’t have enough of the important synergistic nutrients to drive calcium into the bone and aid in mineralization, your bones will not benefit.

Perhaps one reason why these studies suggest that vitamin D is not beneficial is because the study participants lacked the other essential bone building nutrients needed to work in conjunction with vitamin D.
 
If you look toward our ancestry and nature, the primary way we got vitamin D was through sunshine, not food or supplementation.  In fact, very few foods contain vitamin D.
However, with our indoor lifestyles, concerns about skin cancers and use of sunscreens, and a decrease in all nutrient absorption as we age, most adults are at risk of becoming vitamin D deficient.

So don’t dump the D!

Without question, if you have or are concerned about osteoporosis, you should get your vitamin D status tested and supplement accordingly. The Vitamin D Council provides an excellent guide to proper supplementation based on your test results.
You can check out this valuable resource here.

Vitamin D may not be the magic bullet for improving bone density or curing your osteoporosis, but sufficient intake along with a diet that supplies a full complement of bone building vitamins and minerals can help to keep our bones strong and healthy for life!

Call me today for a free 15 min consult to find out if my BONES Method for assessing and addressing bone health is right for you.   703-738-4230 

 

References:
  1. Apaydin, M., Can, A. G., Kizilgul, M., Beysel, S., Kan, S., Caliskan, M., . . . Cakal, E. (2018). The effects of single high-dose or daily low-dosage oral colecalciferol treatment on vitamin D levels and muscle strength in postmenopausal women. BMC Endocrine Disorders,18(1). doi:10.1186/s12902-018-0277-8
  2. Avenell, A., Mak, J. C., & Oconnell, D. (2014). Vitamin D and vitamin D analogues for preventing fractures in post-menopausal women and older men. Cochrane Database of Systematic Reviews. doi:10.1002/14651858.cd000227.pub4
  3. Effects of vitamin D supplementation on musculoskeletal … (n.d.). Retrieved from https://www.thelancet.com/journals/landia/article/PIIS2213-8587(18)30265-1/fulltext
  4. Forrest, K. Y., & Stuhldreher, W. L. (2011). Prevalence and correlates of vitamin D deficiency in US adults. Nutrition Research,31(1), 48-54. doi:10.1016/j.nutres.2010.12.001
  5. Huber, L. C. (2018). Faculty of 1000 evaluation for Association Between Calcium or Vitamin D Supplementation and Fracture Incidence in Community-Dwelling Older Adults: A Systematic Review and Meta-analysis. F1000 – Post-publication Peer Review of the Biomedical Literature. doi:10.3410/f.732369946.793542051
  6. Johannes P. T. M. Van Leeuwen, Driel, M. V., & Pols, H. A. (2004). Control of Osteoblast Function and Bone Extracellular Matrix Mineralization by Vitamin D. The Skeleton,307-332. doi:10.1007/978-1-59259-736-9_21
  7. Newman, T. (2018, May 13). Could vitamin D help to fight diabetes? Retrieved from https://www.medicalnewstoday.com/articles/321787.php
  8. Symonds, M. (2018). Faculty of 1000 evaluation for Effects of vitamin D supplementation on musculoskeletal health: A systematic review, meta-analysis, and trial sequential analysis. F1000 – Post-publication Peer Review of the Biomedical Literature. doi:10.3410/f.734168764.793551458itamin D and vitamin D analogues for preventing fractures in post-menopausal women and older men

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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