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Low Vitamin D And Bone Density

color-me-confused

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color-me-confused Explorer
color-me-confused
Posted

This was unexpected...my vitamin D levels tested low (15 ng/L). Also my hip had low bone density - certainly unusal in a mid 30's male. And to think I spent much of my 20's doing heavy weightlifting (think Olympic lifting, not bodybuilding). My many years of celiac-induced acid reflux with Prilosec use and lactose intolerance probably contributed to the bone density problem

I am doing a course of giant doses of vit D once a week and additional daily supplementation. I am also pulling out some weights to start using them again. I'd been spending most of my exercise time for the last few years on my bike...

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maximoo Enthusiast
maximoo
Posted

You also need natural vit D so you must get some sun. If you are very fair (like me) 10 mts a day. Medium/olive complexion 15 mts & if you are dark skinned at least 20. Expose as much skin as possible. Do not get sunburned! Repeated sunburns can lead to melanoma. (I personally knew 2 people both age 48 who died of melanoma--it could so easily have been prevented) Vit D supplements are good but natural Vit D is much better & uses the bodies natural processes to absorb into the bones & other body parts. You will also need to up your calcium intake. Use calcium citrate such as CITRACAL (or generic) not calcium carbonate. The citrate absorbs better into the bones. Try to eat foods with natural calcium in it too.

Good Luck!

color-me-confused Explorer
color-me-confused
Posted
  • Author

You also need natural vit D so you must get some sun. If you are very fair (like me) 10 mts a day. Medium/olive complexion 15 mts & if you are dark skinned at least 20. Expose as much skin as possible. Do not get sunburned! Repeated sunburns can lead to melanoma. (I personally knew 2 people both age 48 who died of melanoma--it could so easily have been prevented) Vit D supplements are good but natural Vit D is much better & uses the bodies natural processes to absorb into the bones & other body parts. You will also need to up your calcium intake. Use calcium citrate such as CITRACAL (or generic) not calcium carbonate. The citrate absorbs better into the bones. Try to eat foods with natural calcium in it too.

Good Luck!

Thanks, I will check out the Citracal. I've been a big consumer of yogurt and to a lesser extent cheese for years, so hopefully with some added vit D that will absorb better. I was really surprised by this since I usually only sunscreen my hands, face, and top of feet (when in sandals) unless I'm at the beach, figuring my legs and arms would get me some D! Well, clearly I need to spend more time outside...fortunately the weather in the Northeast is finally warmer (more or less) so that shouldn't be too hard...

sb2178 Enthusiast
sb2178
Posted

Thanks, I will check out the Citracal. I've been a big consumer of yogurt and to a lesser extent cheese for years, so hopefully with some added vit D that will absorb better. I was really surprised by this since I usually only sunscreen my hands, face, and top of feet (when in sandals) unless I'm at the beach, figuring my legs and arms would get me some D! Well, clearly I need to spend more time outside...fortunately the weather in the Northeast is finally warmer (more or less) so that shouldn't be too hard...

Sun isn't a great source of D in the Northeast. The latitude is too high for the angles to be right for much of the year. Supplements or cod liver oil are more reliable. Besides, sunscreen is advised for all skin types for all exposures (not that I follow that...but...)

I've also had recurring deficient/low levels of D and notable bone loss at a weirdly young age for it. Haven't done any repeat testing, but where it's been studied, bone density tends to stabilize and/or recover within on year on a strict gluten-free diet.

maximoo Enthusiast
maximoo
Posted

No matter where you live you need sun for natural Vit D. Your body absorbs it & converts it for what needs. Supplements are a great 2nd choice but it is best to try to get the recommended amounts. Humans need the sun but many humans over do it. Just be careful & moderate.

mushroom Proficient
mushroom
Posted

sb2178 is right. It is difficult to get enough sun for vitamin D the closer you get to the poles, because of the angle (and weakness) of the sun, especially in fall, winter and spring. While natural is ideal the rest of us need to supplement. If you live on the equator you need a dark skin to prevent from getting too much.

  • 3 weeks later...
Kim69 Apprentice
Kim69
Posted

I live in Australia and get plenty of sunshine yet I have struggled over the past 15 mths to get my vit d levels to just 1 point below the low range cut off (with 2000 iu). I have increased my vit d intake to 3000 iu.

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    • knitty kitty
      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      By knitty kitty · Posted

      @Jane02, I hear you about the kale and collard greens.  I don't do dairy and must eat green leafies, too, to get sufficient calcium.  I must be very careful because some calcium supplements are made from ground up crustacean shells.  When I was deficient in Vitamin D, I took high doses of Vitamin D to correct the deficiency quickly.  This is safe and nontoxic.  Vitamin D level should be above 70 nmol/L.  Lifeguards and indigenous Pacific Islanders typically have levels between 80-100 nmol/L.   Levels lower than this are based on amount needed to prevent disease like rickets and osteomalacia. We need more thiamine when we're physically ill, emotionally and mentally stressed, and if we exercise like an athlete or laborer.  We need more thiamine if we eat a diet high in simple carbohydrates.  For every 500 kcal of carbohydrates, we need 500-1000 mg more of thiamine to process the carbs into energy.  If there's insufficient thiamine the carbs get stored as fat.  Again, recommended levels set for thiamine are based on minimum amounts needed to prevent disease.  This is often not adequate for optimum health, nor sufficient for people with absorption problems such as Celiac disease.  Gluten free processed foods are not enriched with vitamins like their gluten containing counterparts.  Adding a B Complex and additional thiamine improves health for Celiacs.  Thiamine is safe and nontoxic even in high doses.  Thiamine helps the mitochondria in cells to function.  Thiamine interacts with each of the other B vitamins.  They are all water soluble and easily excreted if not needed. Interesting Reading: Clinical trial: B vitamins improve health in patients with coeliac disease living on a gluten-free diet https://pubmed.ncbi.nlm.nih.gov/19154566/ Safety and effectiveness of vitamin D mega-dose: A systematic review https://pubmed.ncbi.nlm.nih.gov/34857184/ High dose dietary vitamin D allocates surplus calories to muscle and growth instead of fat via modulation of myostatin and leptin signaling https://pubmed.ncbi.nlm.nih.gov/38766160/ Safety of High-Dose Vitamin D Supplementation: Secondary Analysis of a Randomized Controlled Trial https://pubmed.ncbi.nlm.nih.gov/31746327/ Vitamins and Celiac Disease: Beyond Vitamin D https://pmc.ncbi.nlm.nih.gov/articles/PMC11857425/ Investigating the therapeutic potential of tryptophan and vitamin A in modulating immune responses in celiac disease: an experimental study https://pubmed.ncbi.nlm.nih.gov/40178602/ Investigating the Impact of Vitamin A and Amino Acids on Immune Responses in Celiac Disease Patients https://pmc.ncbi.nlm.nih.gov/articles/PMC10814138/
    • Jane02
      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      By Jane02 · Posted

      Thank you so much @knitty kitty for this insightful information! I would have never considered fractionated coconut oil to be a potential source of GI upset. I will consider all the info you shared. Very interesting about the Thiamine deficiency.  I've tracked daily averages of my intake in a nutrition software. The only nutrient I can't consistently meet from my diet is vitamin D. Calcium is a hit and miss as I rely on vegetables, dark leafy greens as a major source, for my calcium intake. I'm able to meet it when I either eat or juice a bundle of kale or collard greens daily haha. My thiamine intake is roughly 120% of my needs, although I do recognize that I may not be absorbing all of these nutrients consistently with intermittent unintentional exposures to gluten.  My vitamin A intake is roughly 900% (~6400 mcg/d) of my needs as I eat a lot of sweet potato, although since it's plant-derived vitamin A (beta-carotene) apparently it's not likely to cause toxicity.  Thanks again! 
    • knitty kitty
      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      By knitty kitty · Posted

      Hello, @Jane02,  I take Naturewise D 3.  It contains olive oil.   Some Vitamin D supplements, like D Drops, are made with fractionated coconut oil which can cause digestive upsets.  Fractionated coconut oil is not the same as coconut oil used for cooking.  Fractionated coconut oil has been treated for longer shelf life, so it won't go bad in the jar, and thus may be irritating to the digestive system. I avoid supplements made with soy because many people with Celiac Disease also react to soy.  Mixed tocopherols, an ingredient in Thornes Vitamin D, may be sourced from soy oil.  Kirkland's has soy on its ingredient list. I avoid things that might contain or be exposed to crustaceans, like Metagenics says on its label.  I have a crustacean/shellfish/fish allergy.  I like Life Extension Bioactive Complete B Complex.  I take additional Thiamine B 1 in the form Benfotiamine which helps the intestines heal, Life Extension MegaBenfotiamine. Thiamine is needed to activate Vitamin D.   Low thiamine can make one feel like they are getting glutened after a meal containing lots of simple carbohydrates like white rice, or processed gluten free foods like cookies and pasta.   It's rare to have a single vitamin deficiency.  The water soluble B Complex vitamins should be supplemented together with additional Thiamine in the form Benfotiamine and Thiamine TTFD (tetrahydrofurfuryl disulfide) to correct subclinical deficiencies that don't show up on blood tests.  These are subclinical deficiencies within organs and tissues.  Blood is a transportation system.  The body will deplete tissues and organs in order to keep a supply of thiamine in the bloodstream going to the brain and heart.   If you're low in Vitamin D, you may well be low in other fat soluble vitamins like Vitamin A and Vitamin K. Have you seen a dietician?
    • Scott Adams
      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      By Scott Adams · Posted

      I do not know this, but since they are labelled gluten-free, and are not really a product that could easily be contaminated when making them (there would be not flour in the air of such a facility, for example), I don't really see contamination as something to be concerned about for this type of product. 
    • trents
      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      By trents · Posted

      Contact them.
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