• Bone Health Supplements and Fall/Winter Bone Health Supplement Advice

  Filed under Bone Health Supplements, Bone Health and Diet, Bone Health and Vitamin D Supplements, What are the Recommended Bone Health Supplements?, Why Should I Take Supplements for my Bone Health?
  Oct 21

  Bone Health Supplements knows that for many of us, we have major lifestyle changes as fall and winter approach. We may not be outdoors as much with colder weather and shorter days. And less time outdoors, and less sun exposure, can mean a deficiency in Vitamin D, a critical vitamin for bone health.

  Did you know that typically about 5-20 minutes of sun exposure between 10 am and 3 pm about twice a week is the recommended amount for sufficient Vitamin D for the average adult?   Not much, right?  However, many of us do not get that, especially in the Fall and and Winter.  My doctor recently informed me that if you live above 42 degrees north latitude (you could draw a line on a map of the U.S. between the northern California and Boston) you will not get enough sunlight for cutaneous vitamin D absorbtion and  synthesis from November through February.  If you live even further north, this reduced intensity lasts for up to 6 months. The good news is that for others living in latitudes below 34 degrees north (drawing another line between Los Angeles and Columbia, South Carolina) those U.S. residents do receive sufficient sunlight for cutaneous production of vitamin D throughout the year.

  As previously revealed in our sister site, Bone Health Vitamins and an article entitled, “Bone Health Vitamins and Key Vitamins for Women”, Vitamin D is essential for calcium absorption and fighting off osteoporosis.  In fact, this is not just about women’s bones, but the bone health in men as well.  Furthermore, Vitamin D is a key vitamin that we should ensure is part of the daily diet and routine for our children and teenagers as it is never too early to focus on bone health.

  How can you maintain your necessary Vitamin D intake?  First of all, you should be getting about 400-800 IU of Vitamin D.   This is a range, and you should discuss your Vitamin D needs with your physician before starting any kind of vitamin or supplement for your bones.    D3 is typically the best supplement to get for bone health, as it is usually the best-absorbed. 

  You can also address your daily Vitamin D needs in your diet.  Unfortunately, few foods in nature contain Vitamin D.  However, many fortified foods do include Vitamin D, especially milk, as milk fortification was long ago implemented to combate rickets.   

  D-rich foods include:

  Fish, such as tuna, sardines, salmon

  Fish Oil

  Vitamin D fortified foods like milk or orange juice, yogurt (check labels closely, as different products may or may not fortify with Vitamin D) and breakfast cereals

  There are great supplement options to ensure that you get the daily allotment of Vitamin D for your bone health when you see less and less sun in the Fall and Winter months.  Discuss your Vitamin D options with your physician and create a plan to address Vitamin D in both your diet, lifestyle and supplements!

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