TL;DR Vitamin D is essential for strong bones because it helps support the absorption of calcium and phosphorus in your body. Without enough, your bones can weaken over time. You can get Vitamin D from sunlight, certain foods like fatty fish and dairy, or supplements if needed. Signs of deficiency include bone pain, muscle weakness, or no symptoms at all, making testing important. Daily needs vary by age, but most adults require 600-800 IU. Lifestyle factors like sun exposure, diet, and age affect absorption, so taking proactive steps—like spending time outdoors, eating foods that naturally have vitamin D, or taking supplements—can help support healthy and strong bones to carry you through life.†
Understanding the Importance of Vitamin D for Bone Health
Vitamin D, better known as the "sunshine vitamin," is essential for healthy bones.
Why?
Because it supports the absorption of calcium and phosphorus in your body—two key minerals that help build and maintain healthy bones. Without enough vitamin D, your body struggles to absorb these minerals, leading to weak bones and putting you at risk for fractures or more serious bone conditions.†
Here are a few things you may not know.
If your body doesn’t get enough vitamin D, it starts "borrowing" calcium from your bones to keep your blood levels in check.
Over time, this can lead to bone loss and make your skeleton more fragile.
For kids, low vitamin D levels can cause conditions that make bones soft and weak while they grow.
But wait, there’s more!
Vitamin D doesn’t just help move calcium around—it actively supports bone remodeling.†
That’s the process where old bone gets replaced with new bone tissue. Vitamin D supports the work of osteoblasts (the cells that build bone) which slows down osteoclasts (the ones breaking it down). This balancing act supports healthy bone density so they stay strong and ready to support you at every stage of life.†
Simply put, vitamin D is a game-changer for your bone health. Whether you’re soaking up sunshine or taking a supplement, keeping your levels up is one of the best things you can do to support your skeletal system.†
What Are the Sources of Vitamin D?
Looking to ensure you get enough vitamin D?
There are three key ways to make sure you're getting enough of this crucial nutrient.
1. Get Some Sunlight
Did you know your body makes vitamin D when your skin is exposed to sunlight?
All it takes is about 10-30 minutes in the sun a few times a week.
But here’s the catch—it depends on where you live, the color of your skin, and even the time of year. If you’re in northern regions or have darker skin, you might need a bit more time outdoors to get what you need.1,2,3
Do you wear sunscreen daily and worry about it blocking your ability to absorb vitamin D?
You're probably still absorbing what you need.4 When people use sunscreen, it doesn't seem to lower their vitamin D levels.
So, you can keep using sunscreen to protect your skin and still get the vitamin D you need. Just remember to apply enough sunscreen and reapply it often when you're out in the sun so you don’t leave yourself wide open to developing other sinister health conditions.
2. Add Sources to Your Plate
Your diet can be a simple way to up your vitamin D levels, especially if you don't get outside much. Here are some great options:5
| Food | Standard Portion | Calories | Vitamin D (IU) |
|---|---|---|---|
| Protein Foods | |||
| Rainbow trout, freshwater | 3 ounces | 142 | 645 |
| Salmon (various) | 3 ounces | ~115-175 | 383-570 |
| Light tuna, canned | 3 ounces | 168 | 231 |
| Herring | 3 ounces | 172 | 182 |
| Sardines, canned | 3 ounces | 177 | 164 |
| Tilapia | 3 ounces | 108 | 127 |
| Flounder | 3 ounces | 73 | 118 |
| Dairy | |||
| Milk, low fat (1%) | 1 cup | 102 | 117 |
| Yogurt, plain, nonfat | 8 ounces | 137 | 116 |
| Yogurt, plain, low fat | 8 ounces | 154 | 116 |
| Milk, fat free (skim) | 1 cup | 83 | 115 |
| Kefir, plain, low fat | 1 cup | 104 | 100 |
| Cheese, American, low fat or fat free | 1 1/2 ounces | 104 | 85 |
| Vegetables | |||
| Mushrooms, raw (various) | 1 cup | ~15-20 | 0-1110 |
| Fruits | |||
| Orange juice | 1 cup | 117 | 100 |
| Other Sources | |||
| Almond beverage (almond milk), unsweetened | 1 cup | 36 | 107 |
| Rice beverage (rice milk), unsweetened | 1 cup | 113 | 101 |
3. Consider Supplements
If sunlight and diet alone aren’t meeting your needs, adding a vitamin D3 supplement might be the solution.†
But why vitamin D3?
Unlike other forms, D3 (also known as cholecalciferol) is the type of vitamin D your body naturally produces when exposed to sunlight. This makes it more bioavailable, which means your body absorbs and uses it more efficiently.6†
D3 supports calcium absorption, is crucial for supporting strong bones, and plays a vital role in supporting healthy immune function.7†
Whether you're looking to support energy, your bones, or your overall immunity, vitamin D3 can be an essential ally in your health routine.8,9,10†
Just remember that getting enough Vitamin D doesn’t have to be hard—it’s about finding a mix of sunshine, good food, and smart supplementation that works for your body.†
What Are the Signs of a Vitamin D Deficiency?
Feeling achy or tired? These could actually be signs that you’re low on vitamin D.
Here’s why it matters and what to look out for:11,12,13,14,15
Musculoskeletal Symptoms
- Symmetric low back pain
- Proximal muscle weakness
- Muscle aches and throbbing bone pain
- Bone pain, particularly in the legs
- Muscle cramps
- Gait instability
Neurological and Mood-Related Symptoms
- Fatigue
- Mood swings
- Low mood and feeling blue (associated with lower vitamin D levels)
Other Symptoms
- Hair loss
- Weight gain
- Delayed growth in children
- Frequent falls, especially in the elderly
The Catch?
Sometimes there are no symptoms!
Here’s the tricky part—you may not feel any obvious signs of a vitamin D deficiency until it’s already impacting your health. That’s why proactive testing is so important.
So, should you get tested?
You might want to check your vitamin D levels if you…
- Spend a lot of time indoors or avoid sun exposure
- Are over 60 years old (your body processes vitamin D less efficiently as you age)
- Have certain health conditions affecting your immunity, intestinal tract, or kidney function
A simple blood test can tell you if you’re in the optimal range.
Early action matters!
Don’t wait until you’ve got fractures or reduced bone density to start thinking about vitamin D. By catching a deficiency early, you work to support bone health.
Your body is giving you clues—listen to it!
What Is the Recommended Daily Intake of Vitamin D?
How much vitamin D do you really need? The answer depends on you—your age, lifestyle, and even where you live.
Recommended vitamin D daily allowances:16
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| 0-12 months* | 10 mcg (400 IU) | 10 mcg (400 IU) | ||
| 1–13 years | 15 mcg (600 IU) | 15 mcg (600 IU) | ||
| 14–18 years | 15 mcg (600 IU) | 15 mcg (600 IU) | 15 mcg (600 IU) | 15 mcg (600 IU) |
| 19–50 years | 15 mcg (600 IU) | 15 mcg (600 IU) | 15 mcg (600 IU) | 15 mcg (600 IU) |
| 51–70 years | 15 mcg (600 IU) | 15 mcg (600 IU) | ||
| >70 years | 20 mcg (800 IU) | 20 mcg (800 IU) |
But here’s the twist—your specific needs might not fit neatly into these general guidelines.
Why?
Because these factors all play a role in determining how much vitamin D you actually require:
- Where you live (sunlight matters!)
- Your skin tone (darker skin may produce less vitamin D in response to sunlight)
- Your lifestyle (how much time are you really spending outdoors?)
- Your overall health
This is why dietary sources or supplements of vitamin D can become essential to ensure you get what you need!†
So, what’s the best way to find out where you stand?
Talk to your healthcare practitioner!
They can help you figure out if you’re getting enough Vitamin D or if adjustments are needed and guide you toward what’s best for your body.
What Are Some Vitamin D-Rich Recipes for Bone Health?
Getting enough vitamin D doesn’t have to be a chore—it can be downright delicious!
You’ll love these three easy recipes that pack a powerful nutrient punch while supporting your overall health (and they don’t take much time to prepare!).
Egg-Topped Avocado ToastEggs are full of vitamin D and make great meals no matter what time of day! This recipe is great for breakfast, lunch, or an easy but tasty dinner!
|
Pumpkin Spice SmoothieWho says pumpkin spice is just for fall? Enjoy this cozy blend all year long while getting your vitamin D!
This smoothie is creamy, smooth, and flavorful without the sugar! |
Quinoa Salad with Roasted VeggiesLooking for a vibrant, wholesome lunch? Try this satisfying quinoa salad. It’s super easy to prepare and will power you through your day.
|
Seeking Health’s Bone Health Supplements†
Healthy bones start with small steps! Take a step towards supporting their health and strength with a Bone Health Supplement from Seeking Health. All these supplements contain vitamin D3, the superior form of vitamin D for optimal absorption. Many also contain K2, magnesium, boron, and other trace minerals that are essential for supporting healthy and dense bones, so you can age gracefully. Our Guide to Using Vitamin D3 provides even more great information!†
Vitamin D3 Drops helps you begin with the basics! Vitamin D3 Drops provide a potent 50 mcg (2,000 IU) dose of the active form of vitamin D3 per single droplet. This liquid vitamin D3 supplement is delivered in a pure olive oil base without fillers, preservatives, or sweeteners. The fatty base supports optimal absorption of the fat-soluble vitamin.†
Vitamin D3+K2 Caps is a best-seller that delivers a combination essential for bone health. Vitamin K helps your body use calcium better, which is important for supporting strong bones. It can also support your body’s ability to eliminate calcium so it doesn’t build up in your blood vessels, which is good for your heart health.17†
Vitamin D3+K2 Drops offers all the benefits of our capsules but in an olive oil-based delivery system that aids with absorption.†
Joint Nutrients further supports strength and mobility with its synergistic blend of 8 researched and trademarked ingredients in clinical dosages including Boron (Albion®), a trace mineral essential for supporting bone growth and maintenance, as well as healthy levels of calcium and vitamin D through its effect on their metabolism.18†
The Bottom Line
Vitamin D is an essential nutrient for strong, healthy bones. It helps support calcium and phosphorus absorption in your body—two minerals critical for bone strength. Your bones can weaken without enough, making you more prone to fractures. You can get vitamin D from sunlight, food, or supplements if needed. Factors like age, skin tone, and lifestyle affect how much you need, so it’s important to stay mindful of your intake.†
Take charge of your bone health today—get outside, eat the right foods, and consider a high-quality vitamin D3 and bone support supplement like the ones from Seeking Health!†
References:
- https://pubmed.ncbi.nlm.nih.gov/24494042/
- https://pubmed.ncbi.nlm.nih.gov/28467404/
- https://pubmed.ncbi.nlm.nih.gov/24009930/
- https://pubmed.ncbi.nlm.nih.gov/31069787/
- https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources-vitamin-d
- https://pubmed.ncbi.nlm.nih.gov/33924215/
- https://pubmed.ncbi.nlm.nih.gov/21664413/
- https://pubmed.ncbi.nlm.nih.gov/37686873/
- https://pubmed.ncbi.nlm.nih.gov/32629757/
- https://pubmed.ncbi.nlm.nih.gov/31957555/
- https://pubmed.ncbi.nlm.nih.gov/19835345/
- https://pubmed.ncbi.nlm.nih.gov/21984863/
- https://pubmed.ncbi.nlm.nih.gov/21193656/
- https://pubmed.ncbi.nlm.nih.gov/23377209/
- https://pubmed.ncbi.nlm.nih.gov/25074537/
- https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
- https://pubmed.ncbi.nlm.nih.gov/26770129/
- https://pubmed.ncbi.nlm.nih.gov/26770156/
†These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.