Supplementing vitamin D through natural foods is being recommended by medical organizations as an effective, safe and sustainable solution to prevent osteoporosis.
Vitamin D helps the body absorb calcium and phosphorus in the small intestine, supports bone minerals, and maintains strong bone density.
Vitamin D also regulates the activity of bone-forming cells and bone-destroying cells, balancing the natural bone regeneration process.
People with vitamin D levels in the blood <20 ng/mL are 40% more likely to have a hip fracture than those with a concentration of over 30 ng/mL.
In particular, in the elderly, the ability to synthesize vitamin D from sunlight is decreased, so supplementation through food becomes even more important.
4 types of foods rich in vitamin D help prevent osteoporosis:
Fatty fish
This is a natural food source rich in vitamin D3 (cholecalciferol), the most bioactive form. A 100g serving of salmon can provide about 526 IU of vitamin D, equivalent to more than 65% of the recommended daily requirement.
Eating fatty fish 2-3 times a week helps improve bone mineral density in postmenopausal women, which is noticeable after 6 months.
Chicken egg yolk
Red blood is where most of the vitamin D in eggs is, with about 37 IU/fruit. Although the content is not as high as fish, this is an ideal source of breakfast.
The group who eat 5-6 eggs/week combined with a diet rich in calcium have a 21% lower risk of osteoporosis than the group who eat less than 2 eggs.
Mushrooms
Mushrooms are a natural source of vitamin D2, especially when they are lightly sunburned before processing. 100g of maitake mushrooms can contain up to 500-700 IU of vitamin D2, depending on growing conditions.
Enhanced foods
Many types of cow's milk, plant milk (almond milk, oatmeal, soybeans) and breakfast cereals are currently supplemented with vitamin D to meet the needs of the population with less exposure to sunlight.
Using fortified foods containing 200-400 IU of vitamin D/day is a viable solution to protect bone health in urban areas.
Notes when supplementing vitamin D:
Daily vitamin D needs: According to WHO's recommendation, adults need 600-800 IU/day, people over 65 need about 800-1,000 IU/day to prevent osteoporosis.
Combined with calcium and vitamin K2: Helps optimize the absorption and distribution of calcium in the right place (in bones, not into blood vessels).
Limit uncontrolled high-dose supplements: Too much vitamin D can cause hypercalcemia, affecting the kidneys.
