Vitamin D and Osteoporosis

In Hong Kong, as for women, osteoporosis is a growing health problem for men. A study by the Chinese University of Hong Kong in 2004 showed that the prevalence of osteoporosis among Chinese men aged 50 or older was 7% and 6% at the spine and total hip respectively.

Inadequate dietary calcium intake and lack of physical activity are causes for low bone mass. Many of us are aware of the fact that calcium plays an important role in maintaining bone and preventing osteoporosis. However, taking foods rich in calcium is not enough. Vitamin D is another key factor in the maintenance of bone health. It has an important role in the absorption of calcium via the intestines and the re-absorption of calcium in the kidneys.

However, a study by the University of Hong Kong showed that about 70% of the men aged 50 or older had insufficient vitamin D in the body. In order to prevent osteoporosis, we need to know more about how to obtain the vitamin D which our body needs.

Ways to get Vitamin D

1.   Sunlight - cheap and convenient

• Vitamin D is manufactured in the skin following direct exposure to sunlight
• Usually 10-15 minutes exposure of hands, arms and face 2 to 3 times a week is enough to satisfy the body's vitamin D requirement
• Avoid exposure to the sun during noon or other times of bright sunlight as the strong sunlight may burn your skin and the use of sunscreen at those times for protection against UV light would markedly diminish the manufacture of vitamin D in the skin

2.   Major food sources are

• Vitamin D-fortified dairy products
• Egg yolks
• Saltwater fish
• Liver

3.   Taking supplements

• Some calcium supplements and most multivitamins contain vitamin D
• It is important to check the labels to determine how much Vitamin D each supplement contains
• Experts recommend a weekly intake of no more than 2800 international units (IU) since excessive doses of vitamin D may be harmful
• If in doubt, consult your doctor

You may wish to visit the "Men's Health Line" section of our website for more information on osteoporosis.
 

(Last Updated on 15-05-2006)