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OsteoStrong Fact Sheet: Vitamin D for Bone & Muscle Health

The Role of Vitamin D in Bone Health

Calcium Absorption

  • Key Function: Essential for calcium absorption in the intestines.
  • Impact: Without adequate vitamin D, calcium absorption is compromised, affecting bone strength.

Bone Mineralisation

  • Process: Vitamin D is vital for bone mineralisation, ensuring proper calcium deposition in the bone matrix.
  • Benefit: Maintains bone density and strength.

Muscle Function

  • Support: Contributes to muscle strength, supporting bone health.
  • Prevention: Reduces the risk of falls and fractures, particularly in older adults.

Vitamin D Sources and Requirements

Sunlight Exposure

  • Primary Source: Skin produces vitamin D when exposed to UVB rays from the sun.
  • Factors Affecting Production: Geographic location, skin tone, sunscreen use, and sun exposure.

Dietary Sources

  • Foods: Fatty fish (e.g., salmon, mackerel), fortified dairy and plant-based milk, egg yolks, fortified cereals.
  • Limitations: May not suffice alone, especially in winter or for those with limited sun exposure.

Supplementation Needs

  • Importance: Essential for individuals in low sunlight regions or with limited sun exposure.
  • Recommended Daily Allowance (RDA): Around 600-800 IU for adults, up to 4000 IU for severe deficiencies.

Monitoring and Managing Vitamin D Levels

Blood Tests

  • Prevalence in Australia: Approximately 30% of adults have mild or moderate vitamin D deficiency (Source: Healthy Bones Australia).
  • Test: 25-hydroxyvitamin D test (25(OH)D) measures blood vitamin D levels.
  • Purpose: Identifies deficiencies or insufficiencies.

Healthcare Guidance

  • Recommendations: Based on test results, healthcare providers may suggest supplementation, dietary adjustments, or increased sun exposure.


Vitamin D plays a crucial role in maintaining strong bones and overall health. Balancing sun exposure, diet, and supplements, along with regular health check-ups and blood tests, is vital for optimal bone health and preventing deficiencies.


The information provided here is for general informational purposes only and is not intended to be medical advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition.
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