Vitamin D is an essential nutrient that plays a fundamental role in bone health, the immune system, and overall well-being. Although our body can produce it through sun exposure, in many cases it is necessary to obtain it through diet or supplements, especially when seeking to prevent bone mass loss and support calcium absorption.
Main functions of vitamin D
Vitamin D fulfills multiple important functions in the body:
- Promotes calcium and phosphorus absorption: Essential for maintaining strong bones and preventing osteopenia and osteoporosis.
- Supports immune function: Helps the body respond to infections and strengthens natural defenses.
- Contributes to muscle health: Promotes strength and balance, reducing the risk of falls.
- Participates in the regulation of the nervous and cardiovascular system: Studies suggest that adequate vitamin D levels are associated with better cardiac and cognitive function.*1
Consequences of vitamin D deficiency
A very high percentage of people have insufficient or deficient vitamin D levels, a relevant fact because this nutrient is not only involved in bone health, but also in muscle and immune function, and in the regulation of inflammatory processes.
In a study of older adults (≥ 65 years), more than 86% had insufficient vitamin D levels in their blood and more than 35% showed severe deficiency, with insufficiency also increasing significantly with age.*2
Vitamin D deficiency can lead to various health problems:
• Fragile or weakened bones: Increased risk of fractures and osteoporosis
• Muscle pain and weakness
• Alterations in immune function: Increased susceptibility to infections
• Fatigue and general malaise
Therefore, maintaining adequate vitamin D levels is crucial for short- and long-term health.
Relationship between vitamin D and calcium
Calcium is the main mineral that makes up our bones and teeth. However, calcium alone is not enough: the body needs vitamin D to absorb it correctly. The combination of calcium and vitamin D in the diet or through supplements is especially important in:
- Older adults: To prevent bone mass loss
- Postmenopausal women: Higher risk of osteoporosis
- People with limited sun exposure: Vitamin D deficiency directly affects calcium absorption
Conclusion
Vitamin D is essential for bone, muscle, and immune health, and its effect is enhanced when combined with calcium, through diet and through specific supplements. Maintaining adequate levels of these nutrients is key to preventing bone mass loss, strengthening the immune system, and maintaining an active and healthy lifestyle.
Investing in your bone health today guarantees a future with more strength and well-being.
References
*1 Soni, M., Kos, K., Lang, I. A., Jones, K., Melzer, D., & Llewellyn, D. J. (2012). Vitamin D and cognitive function. Scandinavian journal of clinical and laboratory investigation. Supplementum, 243, 79–82. https://doi.org/10.3109/00365513.2012.681969
*2 Rodríguez-Rejón, A., Sierra, C., Orea-Tejeda, A., & Sánchez-Hernández, S. (año). Déficit de vitamina D en una cohorte de mayores de 65 años: prevalencia y asociación con factores sociodemográficos y de salud. Revista Española de Geriatría y Gerontología. https://www.elsevier.es/es-revista-revista-espanola-geriatria-gerontologia-124-articulo-deficit-vitamina-d-una-cohorte-S0211139X13002333
