Maintaining bone health and adequate vitamin D levels are almost synonymous. Both are interconnected and incredibly important to a person’s mental and physical health
As we age, maintaining bone health becomes more and more important, and keeping bones healthy can make a big difference if a person falls. Strong bones can greatly reduce the potential for a fall to cause serious damage such as a broken hip or shoulder.
A lack of vitamin D can have consequences for skeletal integrity at any stage of life, it can also have a negative impact on bone development and growth in key life stages, such as childhood and adolescence. It can cause conditions such as rickets and osteoporosis and increase the risk of breaking a bone from a fall later in life. Fatigue has also been associated with a deficiency in vitamin D.
To keep their bones healthy, a person needs sufficient calcium, as well as a plethora of other vitamins. They also need vitamin D to help their body absorb the calcium. Protein is also very important in maintaining muscle, which is an intrinsic part of bone health. Bone is a major store of calcium and phosphate, and every cell in the body including those in the heart, nerves, and muscles requires calcium. Vitamin D also helps to regulate cell growth and the immune system, and it is essential for the absorption of calcium, increasing the body’s ability to absorb the mineral by 30-80 per cent.
There is a number of conditions that affects bone development in children, rickets being the best-known. It causes bone pain, poor growth and soft, weak bones that can lead to bone deformities.
While the condition was common in the past, it almost disappeared in the West due to better nutrition. However, in recent years, in Ireland there has been an increase in the number of cases of rickets. The HSE also notes that studies have shown that adults in Ireland have low levels of vitamin D, with an Irish study also identifying an association between lower levels of vitamin D and inflammation in older adults.
Another well-known bone condition is osteoporosis which weakens bones, making them fragile and more likely to break. Calcium and vitamin D are an essential part of the prevention and treatment of osteoporosis, particularly in housebound people and elderly people in nursing homes. The most common injuries in people with osteoporosis are a broken wrist and hip fracture. However, breaks can also happen in other bones, such as in the arm or pelvis. Sometimes even a cough or sneeze can cause a broken rib or the partial collapse of one of the bones of the spine.
In Ireland, it is estimated that 300,000 people suffer from osteoporosis and that one in four men and one in two women over 50 will develop a fracture due to the condition during their life. Women lose bone density rapidly in the first few years after menopause and are more at risk of osteoporosis than men, particularly if they start menopause before the age of 45 or if they have had their ovaries removed. It is estimated that, on average, women lose up to 10 per cent of their bone mass in the first five years after menopause.
Osteoporosis can also affect men, younger women, and children. Many other factors can also increase the risk of developing osteoporosis such as taking high-dose steroid tablets for more than three months; heavy drinking and smoking; having a low BMI; and not exercising regularly.
Vitamin D and calcium
We all pray for glorious sunshine and with good reason. As well as putting most people in good form, we also get vitamin D from sunshine, as it is formed in the body in response to sun exposure. Unfortunately, getting outdoors in Ireland can be easier said than done. With Ireland’s northern latitude, and, at times, unappealing weather, getting enough vitamin D through sunlight alone can be a challenge for people of all ages. As the HSE states, between October and early March sunlight is not strong enough to make vitamin D, but it can be found in a number of foods. However, the Irish Osteoporosis Society warns in Ireland 74 per cent of adults, and 88 per cent of primary school children, get less than half of the recommended daily amount of vitamin D.
There is a range of foods with high levels of vitamin D, such as oily fish, red meat, liver, egg yolks, and some breakfast cereals. Calcium is also essential, as well as a plethora of other vitamins, to keep bones healthy. Sources of calcium in food include milk, cheese, and other dairy foods. Protein is also very important in maintaining muscle, an intrinsic part of bone health.
There are also many over-the-counter vitamin supplements available from respected brands to help meet daily requirements. These include Centrum Advance Multivitamins & Minerals.
Centrum Advance is a daily multivitamin supplement packed with essential nutrients such as vitamin D and zinc to help support a person’s nutritional needs. A complete daily multivitamin formulated with individual vitamins and minerals, including all essential vitamins, it helps to support daily energy release and normal immune function, and also assist in the body’s metabolism of macronutrients. It is also high in vitamin D.
Another one of the Centrum products is Centrum MultiGummies Energy Release. It comes as a delicious gummy, specifically formulated with vitamin B6 to help reduce tiredness and fatigue, and is sure to be popular with kids.
For men and women, there are also specifically designed products. Since men have higher requirements for some nutrients compared to women, the nutrient levels have been adjusted in Centrum Men to help support their health and wellbeing. Centrum Men contains vitamins B6 and B12 which support normal energy yielding metabolism while magnesium contributes to maintaining normal muscle function.
Centrum Women contains key vitamins and minerals to help support the specific nutritional needs of adult women. It contains calcium which supports the maintenance of normal bones as well as iron and folic acid which contribute to normal blood formation. Vitamins B6 and B12 help reduce fatigue.
There is also Centrum Advance 50+. It is a high-quality micronutrient supplement made for men and women over the age of 50, specifically developed to help meet the changing needs that come with age.
Pharmaton is another trusted brand. It has numerous products, including Pharmaton Advance Fizz Multipack, high in vitamins A, C, and D, which all help to support the immune system.
Pharmaton Vitality 11 capsules are also available. These are a multivitamin, mineral, and ginseng supplement. Each capsule contains standardised ginseng extract G115 with vitamins A, B group, C, D, E, nicotinamide, folic acid, biotin, and minerals iron, calcium, copper, magnesium, zinc, and selenium. Pharmaton Vitality 11 helps relieve daily fatigue associated with a busy, hectic lifestyle, and ill-balanced or deficient nutrition. It contains ginseng G115 which works by enhancing mental and physical performance. Pharmaton capsules are suitable for adult men and women but not for children.
Meanwhile Pharmaton Kiddi is suitable for children aged three and older. It contains a unique blend of vitamins and minerals with added L-lysine, it is specifically designed to support stronger immunity and stronger bones. Another product is Pharmaton Immuno10, which is high in vitamin B-complex with added vitamin D.
Another well-known brand, Seven Seas, has a range of supplements to promote bone and joint care. This range supports an active lifestyle focusing on the health of a person’s bones, cartilage, muscles, and connective tissue. All these products start with omega-3 and glucosamine plus the addition of chondroitin, calcium, and turmeric. One of these is Seven Seas JointCare Supplex & Turmeric, which has been specifically formulated to support an active lifestyle. It supports cartilage, bones, muscles, and connective tissue. One of the most famous supplements is Seven Seas Cod Liver Oil. It is rich in omega-3 fatty acids and is also a reliable source of important nutrients including vitamins A and D.
As regards effervescent tablets, there is Berocca Immuno Effervescent Tablets. These are packed with 11 vitamins and minerals, including high-strength vitamin C, vitamin D, vitamin A, vitamin B9, zinc, copper, iron, and selenium which help support the immune system. Each tablet also contains vitamins B6 and B12 to help support energy release and reduce tiredness and fatigue, as well as vitamin E, an antioxidant, to help protect cells from oxidative stress.
Caltrate 600+D3 tablets provide a high level of vitamin D3 to help maximise calcium absorption and support healthy bones, joints, and muscles. The advanced levels of vitamin D3 in Caltrate help maximise calcium absorption and maintain healthy bones. Another product is Solgar Vitamin D3 tablets. This supplement may be beneficial for those at risk of vitamin D deficiency including people aged 65 and over or those who are not able to spend time outdoors.
Sona, another trusted brand, also provides supplements including Sona D 1000. This provides Vitamin D3 which is important for the maintenance of normal bones and teeth, cell division, and normal muscle function.
Vitabiotics Osteocare is scientifically developed to complement a person’s dietary intake at any age. Based on the latest research, it is developed with an optimum level of vitamin D3. It provides 100 per cent of a person’s calcium, zinc, and copper requirements. It also contains calcium and magnesium,
Vitabiotics Wellbaby Vitamin D Drops have been carefully developed for infants aged four months to five years.
Nutri Advanced Vitamin D3 supports a healthy immune system as well as healthy bones, muscles, and teeth. It is designed to offer an easy way to supplement with vitamin D.
Revive is another trusted range. Revive Active is a super supplement with 26 active ingredients including 11 vitamins, seven minerals, and six amino acids all in one sachet. Taken once a day, its ingredients include vitamins B6, B12, C, and D, minerals copper, zinc, and selenium as well as amino acids such as L-arginine, laurine, citrulline, and 150 mg of CoEnzyme Q10. These ingredients are scientifically selected to support adults from 35 years of age. It reduces fatigue and supports the immune and nervous systems.
Probiotics are also available. One of these is BioGaia Protectis Baby Drops with vitamin D. As well as supporting a baby’s gut health from the very first days of life, it also supports a baby’s immune system and is the most researched probiotic for infant colic.
