Ask Pam: The Importance of Vitamin D

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In addition to calcium, isn’t vitamin D just as important? – Kay

Kay wrote in that she found the recent article regarding how to get calcium from sources other than milk and dairy very informative – but what about the importance of vitamin D3?

Kay, you’re right. Vitamin D3 is an important part of the bone equation (and lots of other functions). First, let’s better understand the role of vitamin D (precursor to vitamin D3) and why we need it. Vitamin D is mostly found in fatty fish, fish liver oils, whole eggs, and added to dairy, cereal and other products. But most of what the body consumes is through sunlight.

The science behind this vitamin gets a little tricky. Hopefully, I can shed some more light (pun intended) to help you understand this vitamin’s importance.

Basically, vitamin D’s major forms are vitamin D2 and vitamin D3 (cholecalciferol). We know vitamin D3 because it’s the vitamin the body can make from sunlight. Vitamin D3 undergoes reactions to produce the active form of vitamin D found in the body known as calcitriol.

Calcitriol is required for such things as maintaining our organ systems, specifically regulating the absorption of calcium (note the calcium relationship here) and phosphorus, bone growth… and much more. The bottom line (after all the scientific mumbo jumbo) is that vitamin D and all of its forms are vital for keeping our systems maintained and our bones strong.

What is interesting is that vitamin D deficiency is fairly common, especially if you don’t get enough sunlight (think of those winter months). And for those of you who live in sunny climates, with the increased use of sunscreens, absorption can be blocked. The elderly and individuals with dark-skin are also at risk.

Talk with your physician and registered dietitian to be sure you’re providing your body with the vitamin D it needs. Here are a couple of ways to be sure you are getting enough:

- Aim for at least 10-15 minutes of direct sunlight daily.
- Eat foods rich in vitamin D (see above).
- Keep your weight in check.
- Take a recommended vitamin D supplement as advised by your physician.

Bone up for good health!

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