Do vitamin D supplements help your bones? Not according to a new study

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Before you spend money on buying and taking vitamin D supplements to help your bones, you may want to rely on the available scientific evidence.

That's what made Mark J Bolland, Ph.D. and Andrew Gray, MD of Auckland University in New Zealand and Alison Avenell, MD of the University of New Zealand. University of Aberdeen in Scotland. They conducted a systematic review and meta-analysis of randomized controlled trials in adults that assessed the ability of vitamin D supplements to prevent bone loss, fractures, and falls. This involved looking for such studies in the scientific literature, combining or grouping similar studies, and then analyzing whether they had real effects. They then published their findings in a well-known peer-reviewed scientific journal: The Lancet Diabetes and Endocrinology. The focus is on the words "reputed", "peer reviewed" and "scientific". How much did vitamin D serve? Is there a note worse than D?

The systematic review part of the study revealed 81 randomized controlled trials comprising a total of 53,537 participants. The meta-analysis part, which consisted of gathering similar studies and performing statistical analyzes of the results, had found nothing, zilch, nada, bupkis. No significant effect on risk of fracture, hip fracture or fall. No significant effect on bone mineral density in the lumbar spine or femoral neck. No real difference if participants took high or low dose vitamin D supplements. The researchers concluded that "tThe use of vitamin D supplements to maintain or improve musculoskeletal health is hardly warranted. This conclusion should be reflected in the clinical guidelines. "Not very good for vitamin D supplements.

Of course, these results do not say that vitamin D is useless. Vitamin D helps your body absorb calcium and build and maintain your bones. It also prevents your parathyroid gland from releasing parathyroid hormone, which breaks down your bones. The question is whether to take these vitamins D supplements has no beneficial effect.

You can get vitamin D in different natural ways. For example, if you are not a vampire, you can go to the sun. Your skin produces vitamin D when it is exposed to ultraviolet (UV) light. Of course, too much sun can expose you to skin cancer. But you are not a potato. Whatever your appearance, you must have enough sun. The general recommendation is to expose yourself for at least 5 to 30 minutes in the sun twice a week to the face, arms, legs or back. This should be without sunscreen and between 10 am and 3 pm Trying to get sun exposure at 2 am does not work in most places. The use of a spray tan does not count as sun exposure.

Then there are natural sources of vitamin D from food. Look at this table from the National Institutes of Health's Office of Dietary Supplements (NIH):

As you can see in the third column of this chart, eating only 3 ounces of salmon should give you 112% of the vitamin D you need for the day. Eating 7 tablespoons of margarine can also help you to break the 100% mark, but it is generally not recommended to do so.

If you would like to know the recommended dietary intakes and how much vitamin D to consume every day in your diet, see the following NIH chart:

As you can see, your dietary needs increase with age. First, they jump after the age of one year. (Yes, everything is fine after that first birthday.) Then, at age 70, you may need it even more, because your body less effectively converts vitamin D. If you have darker skin, you'll have may need a little more vitamin D. Great, dark and beautiful can also mean big, dark, beautiful and need more sun and eat more dairy.

Getting vitamin D from supplements can be very different from getting vitamin D naturally. It's not clear how much your body actually absorbs vitamins from supplements versus vitamins from foods. The question is whether taking supplements has a positive effect on your health or whether it simply makes your pee and poo more expensive.

Before wasting your money on supplements, talk to your doctor about whether you really need more than natural sources of vitamin D. Make sure that certain medical conditions may require vitamin D supplementation, for example when your digestive tract does not may not absorb vitamin D well (for example, with inflammatory bowel disease or after gastric bypass surgery) or you can not get adequate sun exposure (for example, being confined to the house or being Dracula). Otherwise, until proven otherwise, vitamin D supplements may only be vitamin "oh" for bone health.

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Before you spend money on buying and taking vitamin D supplements to help your bones, you may want to rely on the available scientific evidence.

That's what made Mark J Bolland, Ph.D. and Andrew Gray, MD of Auckland University in New Zealand and Alison Avenell, MD of the University of New Zealand. University of Aberdeen in Scotland. They conducted a systematic review and meta-analysis of randomized controlled trials in adults that assessed the ability of vitamin D supplements to prevent bone loss, fractures, and falls. This involved looking for such studies in the scientific literature, combining or grouping similar studies, and then analyzing whether they had real effects. They then published their findings in a well-known peer-reviewed scientific journal: The Lancet Diabetes and Endocrinology. The focus is on the words "reputed", "peer reviewed" and "scientific". How much did vitamin D serve? Is there a note worse than D?

The systematic review part of the study revealed 81 randomized controlled trials comprising a total of 53,537 participants. The meta-analysis part, which consisted of gathering similar studies and performing statistical analyzes of the results, had found nothing, zilch, nada, bupkis. No significant effect on risk of fracture, hip fracture or fall. No significant effect on bone mineral density in the lumbar spine or femoral neck. No real difference if participants took high or low dose vitamin D supplements. The researchers concluded that "tThe use of vitamin D supplements to maintain or improve musculoskeletal health is hardly warranted. This conclusion should be reflected in the clinical guidelines. "Not very good for vitamin D supplements.

Of course, these results do not say that vitamin D is useless. Vitamin D helps your body absorb calcium and build and maintain your bones. It also prevents your parathyroid gland from releasing parathyroid hormone, which breaks down your bones. The question is whether to take these vitamins D supplements has no beneficial effect.

You can get vitamin D in different natural ways. For example, if you are not a vampire, you can go to the sun. Your skin produces vitamin D when it is exposed to ultraviolet (UV) light. Of course, too much sun can expose you to skin cancer. But you are not a potato. Whatever your appearance, you must have enough sun. The general recommendation is to expose yourself for at least 5 to 30 minutes in the sun twice a week to the face, arms, legs or back. This should be without sunscreen and between 10 am and 3 pm Trying to get sun exposure at 2 am does not work in most places. The use of a spray tan does not count as sun exposure.

Then there are natural sources of vitamin D from food. Look at this table from the National Institutes of Health's Office of Dietary Supplements (NIH):

As you can see in the third column of this chart, eating only 3 ounces of salmon should give you 112% of the vitamin D you need for the day. Eating 7 tablespoons of margarine can also help you to break the 100% mark, but it is generally not recommended to do so.

If you would like to know the recommended dietary intakes and how much vitamin D to consume every day in your diet, see the following NIH chart:

As you can see, your dietary needs increase with age. First, they jump after the age of one year. (Yes, everything is fine after that first birthday.) Then, at age 70, you may need it even more, because your body less effectively converts vitamin D. If you have darker skin, you'll have may need a little more vitamin D. Great, dark and beautiful can also mean big, dark, beautiful and need more sun and eat more dairy.

Getting vitamin D from supplements can be very different from getting vitamin D naturally. It's not clear how much your body actually absorbs vitamins from supplements versus vitamins from foods. The question is whether taking supplements has a positive effect on your health or whether it simply makes your pee and poo more expensive.

Before wasting your money on supplements, talk to your doctor about whether you really need more than natural sources of vitamin D. Make sure that certain medical conditions may require vitamin D supplementation, for example when your digestive tract does not may not absorb vitamin D well (for example, with inflammatory bowel disease or after gastric bypass surgery) or you can not get adequate sun exposure (for example, being confined to the house or being Dracula). Otherwise, until proven otherwise, vitamin D supplements may only be vitamin "oh" for bone health.