Vitamin D gained much attention in the early 1900s due to its role in the prevention of rickets. Rickets is a disease originally discovered when a lack of sunlight (resulting in a lack of vitamin D production) led to the softening and weakening of developing bones in young children, as people moved from farms to the cities.
Children with vitamin D levels less than 20 ng/ml (50 nmol/L) are at risk for rickets, and it is a problem still to this day.
Despite the fact that a vitamin D level of 20 ng/ml is enough to prevent most cases of rickets in children, it may not be enough for other musculoskeletal benefits, as vitamin D also:
- Influences calcium and magnesium concentrations – both important co-nutrients for muscle and bone development and function
- Directly stimulates bone mineralization throughout life
- Improves skeletal muscle function, normal coordination and balance
- Rebuilds skeletal muscle tissue and reduces inflammation, such as after high impact exercise or injury
Musculoskeletal disease associated with low vitamin D include:
- Osteomalacia and osteoporosis
- Dental diseases, such as childhood cavities and tooth decay
- Falls and fractures
- Neuromuscular disease
- Muscle weakness and injury
- Chronic pain
- Premature mortality
How Much Vitamin D do Your Bones & Muscles Need?
Similar to our Disease Incidence Prevention chart, the table below, adapted from a paper Sports Health Benefits of Vitamin D by Shuler et al., illustrates the impact of different levels of vitamin D on multiple aspects of the musculoskeletal system. As mentioned above, up to 99% of rickets cases can be prevented at levels of 20 ng/ml (50 nmol/L), however, additional benefits for bone and muscle health can be seen with higher vitamin D levels. Studies have also shown that maintaining a vitamin D level of at least 40 ng/ml (100 nmol/L) resulted in a decreased risk of bone fracture and stress fracture. Fast-twitch muscle fibers have been shown to be especially sensitive to vitamin D levels, which are important for burst activities and fall avoidance. Overall, cumulative research has shown that peak musculoskeletal performance may occur with a vitamin D level of at least 50 ng/ml.
Are You Getting Enough Vitamin D to Support Healthy Skin, Hair and Nails?
With almost 90% of the general population having vitamin D levels below the recommended 40-60 ng/ml (100-150 nmol/L), it is obvious that most people need more vitamin D. While most of us cannot achieve a vitamin D level of 40-60 ng/ml from sun alone, either due to our lifestyle, where we live, or other circumstances, we can certainly reach those levels with the right amount of supplementation.
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