how much vitamin d to drink?


  • Sufficient calcium and vitamin D are essential to have strong bones.
  • Vitamin D is found in many foods, but it can also be absorbed by the sun.
  • A patient with osteoporosis will likely need to receive vitamin D supplements along with anti-osteoporosis medications.

Osteoporosis is a bone disease that most commonly affects older people, mostly women. It combines a decrease in bone density with changes in its microarchitecture. The bone becomes more brittle, less resistant and there is an increased risk of fractures. “Bone is like a roof, there are beams, tiles which are calcium and vitamin D. The latter allows the bones to mineralize, thus strengthening », Explains Véronique Breuil, a rheumatologist at Nice Hospital. Thus, when a person has osteoporosis and therefore has fragile bones “You need to get enough calcium and vitamin D”. But how do you know how much to take?

If your intake of vitamin D is even higher in osteoporosis, all people need it. The reference dietary intake (PRN) for the population is 15 micrograms per day for adults whether this is explained on the ANSES website. “Needs are higher in the growth phase, when you gain maximum bone mass, in childhood and adolescence, as well as during pregnancy.”explains Véronique Breuil.

So vitamin D is obtained with food. In particular, through fatty fish (herring, sardines, salmon, mackerel), certain mushrooms (gyros, pork mushrooms, morengus), dairy products fortified with vitamin D, egg yolks, dark chocolate, breakfast cereals, fortified with vitamin D, butter . , offal or even to a lesser extent meat. “To ensure that your body gets enough food, it is advisable to balance and change your diet throughout the year and consume two servings of fish a week, including one serving of fatty fish,” notes ANSES.

The need for vitamin D increases with age

However, the supply of vitamin D can also be done through the sun due to skin synthesis. All you need to do is be in the UV for ten to fifteen minutes two or three times a week, preferably from 11 a.m. to 2 p.m., which is the best time of day for proper absorption.

However, as we age, so does the skin, and we synthesize less vitamin D from the sun. Also “Demand increases with age”explains Véronique Breuil “As the body’s ability to absorb or synthesize vitamin D decreases with age, the elderly are a particularly vulnerable population where low vitamin D intake can cause osteoporosis,” ANSES also said.

So how do you know if you need extra vitamin D? If there are clinical signs of bone fragility, your doctor will recommend a blood test.

Follow your doctor’s instructions to avoid overdose

If the results of the study indicate that vitamin D supplementation is necessary, regular ampoule administration will be considered. “Your doctor will calculate this based on your dose of serum blood: the dose you will be given will be adjusted according to this serum level.” details Véronique Breuil. If earlier, “We used to get a lot of vitamin D in the past year, and today research has shown that it actually causes more hair loss. We now know that it is necessary to use it regularly if it needs to be supplemented. “ She then explains the process: “During the first stage, we will charge the batteries, after that it will be a maintenance dose. » Immediately before the second maintenance dose, the doctor will recalculate the patient’s serum concentration. “There is no risk of overdose if you follow medical instructions”– assures the specialist.

However, this is in no way a substitute for anti-osteoporosis drugs. “It simply came to our notice then. All anti-osteoporosis medications were effective after vitamin and calcium intake returned to normal. continues Véronique Breuil. And finally: “When you have osteoporosis, a normal amount of vitamin D is necessary, but it is not enough to treat the disease.”

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