As women are more likely to develop osteoporosis, arthritis, or other bone-related conditions, low vitamin D levels—also referred to as the “sunshine vitamin” – remain a serious worry for bone health, scientists stated. To aid in preventing bone weakening, vitamin D is crucial. It can help shield women from arthritis and has anti-inflammatory properties.

Osteoporosis, characterised by weakened and brittle bones, often finds its roots in insufficient levels of Vitamin D. It is not uncommon for individuals to solely rely on calcium supplements to support bone health, overlooking the crucial role of vitamin D in calcium absorption.

“We are frequently seeing women who have problems with their bones that are related to low vitamin D levels. This essential nutrient is necessary for the absorption of calcium, which keeps bones strong. Sadly, a lot of women do not get enough vitamin D, which increases the risk of osteoporosis and fractures,” Akhilesh Yadav, Associate Director – Orthopaedics & Joint Replacement, Max Hospital, Vaishali.

“Consider vitamin D supplements if you have limited sun exposure or dietary intake, and consult your doctor for the appropriate dosage. Regularly test your vitamin D levels, especially if you’re at risk for deficiency,” Yadav said.

Vitamin D is essential for bone growth, bone healing, and muscle function. A number of factors contribute to women’s vitamin D insufficiency, including age, which reduces the skin’s ability to synthesise vitamin D, and insufficient sun exposure.

“Maintaining adequate levels of vitamin D is paramount for optimal bone health, yet it remains a pressing concern, particularly among women. This deficiency can lead to serious health implications, with osteoporosis emerging as a significant concern, especially among women post-menopause due to hormonal changes,” Sagar Hingrajiya, Consultant Orthopaedic, Bhailal Amin General Hospital, Vadodara, told IANS.

By acting as a carrier, vitamin D helps get calcium from the stomach to the bones. Insufficient levels of vitamin D impede the absorption of calcium, making calcium supplements useless in preventing osteoporosis.

“Regular monitoring of vitamin D levels is crucial, particularly for women over 40 who are at higher risk of developing osteoporosis. Persistent low levels of vitamin D necessitate intervention, often in the form of prescribed supplements tailored to individual needs. However, indiscriminate supplementation without medical guidance can lead to adverse effects, underscoring the importance of seeking professional advice,” Hingrajiya said.

The experts recommended balancing sun exposure with skin protection by engaging in activities like brisk walking or gardening several times a week to guarantee enough vitamin D intake, such as 10 to 30 minutes in noon sunlight.

Hingrajiya said contrary to common belief, the best source of vitamin D is not the gentle morning or evening sunlight but “rather the midday sun between 10.00 a.m. to 3.00 p.m”. “However, due to lifestyle factors and misconceptions, many people fail to capitalise on this prime time for vitamin D synthesis,” he noted.

Consuming vitamin D-rich foods including eggs, mushrooms, fortified dairy products, and fatty fish may also be beneficial.