Fractures can be tough, painful experiences, but the healing process is where the body starts healing, healing and regaining strength. As we explore in this post, Vitamin D for fracture healing process and that you sufficient levels are crucial for quicker and stronger healing.
However one essential micronutrient that plays a key role in the repair of broken bones is vitamin D
While commonly recognized for its role in promoting general bone health. Does not get as much credit for its specific effects on the healing of fractures.
What is Vitamin D?
Vitamin D can be classified as a fat-soluble vitamin that facilitates the absorption of calcium and phosphorus both critical components for our bones.
It also provides assistance to the immune system, brain health, and muscle function. This unique characteristic is also what led to vitamin D being called the “sunshine vitamin” unlike many other vitamins.
Your body could produce it upon sun exposure.
There are two forms of vitamin D:
Vitamin D2 (ergocalciferol): The plant form of vitamin D, found in some foods and fortified products.
Vitamin D3 (Cholecalciferol):
This is produced by your skin in response to sunlight and found in animal-based foods such as fatty fish, liver or egg yolks.
Although vitamin D is produced in your body when exposed to sunlight. Many people are still unable to obtain enough of it because they have limited access to sun exposure and or due to their dietary lifestyle or health problems affecting vitamin D absorption.
Role of Vitamin D in Bone health
Vitamin D is a fat-soluble vitamin that your body mostly derives from sunlight, certain foods, and supplements. It is essential for calcium absorption, which is crucial for bone strength.
Without sufficient vitamin D, the body does not absorb calcium effectively, leading to weaker bones and a greater risk of fractures.
What Is Making You Deficient In Vitamin D?
Multiple factors can lead to a deficiency in vitamin D. They include:
Less exposure to the sun:
Obviously, the most natural source of vitamin D is sunlight, But many people are indoors for most of their time and where days are long in winter or vanishing sunshine.
Diet:
Even though some foods provide vitamin D. Such as fatty fish and fortified dairy products and egg yolks many people do not eat sufficient quantities of these foods to meet their needs.
Age:
The older you are, the less your skin is able to synthesize vitamin D from sunlight, resulting in more chances of deficiency.
Skin Colour:
If an individual is darker skinned. They are more likely to have greater levels of the pigment melanin in their skin which can inhibit vitamin D synthesis from sunlight
Obesity:
Because vitamin D is stored in fat cells, People with obesity may have less free (circulating) vitamin D in their bloodstream.
Health Issues:
Conditions such as celiac disease, Crohn’s disease, or kidney issues affect the body’s approach to vitamin D absorption or activation.
Drugs:
Several drugs, including various anticonvulsants and glucocorticoids are known to affect vitamin D metabolism.
What are the symptoms of a Vitamin D deficiency?
Here are common signs you’re vitamin D deficient and why it can be easy to overlook those warning signs. But in the long run it can also result into serious health issues. The list of symptoms associated with vitamin D deficiency includes the following:
One of the most common cases in vitamin D deficiency is fatigue and weakness.
Aching Bones and Muscle Weakness:
Vitamin D is a vital component for bone health, so vitamin D cannot be absorbed properly can result in aching bones or muscle weakness that is commonly felt (in the lower back or legs).
Frequent Infections:
Vitamin D is crucial for immune function and a lack of it can increase your risk for frequent colds and flu or getting sick in general.
Changes in Mood or Johnny Depp:
Yup, low vitamin D is correlated with mood disorders (depression, hello!) especially in seasonal affective disorder (SAD) sufferers
Hair Loss: Vitamin D is known for its role in the health of our hair follicle, and severe vitamin D deficiency has been linked to hair loss (particularly in women).
Prolonged Healing of Wounds: If you have suffered a recent injury or surgical procedure, you will notice that the healing process remains prolonged when there are low levels of vitamin D in the organism.
Bone Degradation and Osteoporosis: Again, prolonged vitamin D deficiency can lead to significant skeletal loss and the development of osteoporosis.
How do you diagnose vitamin D deficiency?
If you think that you have a vitamin D deficiency, it is best to see your healthcare provider. A healthcare provider can perform a simple blood test, known as the 25-hydroxyvitamin D test, to determine how much vitamin D is in your blood. One sure fire way to tell if you are deficient.
The results are usually classified below:
Deficient: Less than 20 ng/mL
Insufficient: 20–29 ng/mL
Sufficient: 30–50 ng/mL
Toxic: > 100 ng/mL (but toxicity is unusual and due to excessive supplementation in most cases)
What to Do If You Have Vitamin D Deficiency
Vitamin D deficiency is also easily treated, which is the good news. Here are some ways to increase levels of vitamin D:
3) supplémenter — Find Sunlight — Get (10–30minutes face, arms or legs few time a week if possible but never burn skin depends on the skin type, location and season).
Of course, there may be reasons for low sun exposure like using sunscreen, not being outside often or living in northern latitudes where sun is limited and supplementation may be warranted.
Boost Vitamin D from Food: Some foods are naturally rich in vitamin D or fortified. Include these in your diet:
Fatty fish (Salmon, mackerel, sardines, tuna)
Dairy (milk, yogurt, cheese) – fortified
Plant-based milk (almond, soy, oat milk) fortified
Egg yolks
Beef liver
Fortified cereals
Use Supplements :
If you do not get sufficient vitamin D from sunlight or food, your health care supplier may suggest a vitamin D supplement They come in both D2 and D3 form, but D3 is better because it increases blood levels of vitamin D.
How Much Vitamin D Do You Need to Fracture Healing ?
The dose of vitamin d for fracture healing may vary according to age, body weight and baseline concentration of vitamin D. But a broad guideline for adults is:
600 to 800 IU daily for individuals under age 70.
800 to 1,000 IU daily for those above 70.
In the event of fractures, especially with a deficiency, your doctor may prescribe higher doses.
Their advice should be heeded as excess vitamin D may lead to toxicity, potentially harming the kidneys and other organs.
Monitor and adjust:
After you begin treatment, your physician may monitor your vitamin D levels to make sure they are rising and that you are not exceeding safe limits.
How to Avoid A Deficiency in Vitamin D
The best way to avoid losing out on vitamin D is to soak up the sun, eat a vitamin D heavy diet and perhaps supplements. Useful Tips for keeping your vitamin D at a healthy level:
Get outside at least once a day, if you live somewhere where the winter months are short on sunlight.
A good reason to eat a few foods with vitamin D (especially if you don’t receive enough sun exposure)
If you are at greater risk of deficiency and low vitamin D status due to your age, skin color or medical conditions, it may be worthwhile getting your level checked periodically.
Conclusion
Vitamin D plays a crucial role in fracture healing, considering that it is responsible for calcium absorption, bone mineralization, and immune system regulation. A deficiency can delay recovery and raise the risk of complications.
Having sufficient vitamin D levels whether by sunlight, food or supplements can greatly speed healing and enhance bone strength.
If you have suffered a fracture, ask your health care provider to check your vitamin D level and optimize your recovery. Vitamin D helps restore bone health and repair fractures.