Rickets can be caused by a deficiency of vitamin D in the diet or a lack of exposure to sunlight. Ultraviolet light triggers a reaction in the skin that helps the body synthesize its own vitamin D, which is used to help the body absorb calcium, the key bone-building nutrient. People with darker skin need more sunlight than their paler counterparts.
The bone disorder rickets can strike adolescents who live in sunny climates. Investigators report on 1 male and 20 female adolescents living in Saudi Arabia developed rickets. The findings suggest that even in sunny environments, adolescents, who are undergoing rapid growth, may be vulnerable to the disease.
Although the occurrence of rickets in a warm and sunny country seems surprising, increased skin pigmentation and limited exposure to sunlight may be important.
Exposing the face to sunlight for just one hour a day may be enough to prevent rickets.
The investigators suggest that in Saudi Arabia, the fact that females typically wear veils and garments that completely cover the body contributes to the problem. Also, temperatures that are sweltering throughout most of the year keep people indoors much of the time. Many drank at least one can of soda a day. Carbonated drinks contain phosphorus, a mineral that can cause the bones to lose calcium.
Archives of Disease in Childhood June 2001;84:501-503
This article provides additional confirmation of the importance of actually getting the sunlight exposure on your skin. This study makes it quite clear that merely living in a sunny climate is not always sufficient to generate enough vitamin D, however. In addition to getting out in the sun, avoiding soft drinks is another important characteristic of building strong bones.
Vitamin D should not really be called a vitamin, but rather a steroid hormone precursor that is difficult if not impossible to obtain this from vegetable products. Most of the vitamin D in this country is obtained from milk. So if you are not drinking milk which I believe is a wise decision, then it will be important to have a source of vitamin D.
If you are fortunate enough to be able to have sunshine on your skin in the winter, then all you need to do is make sure you get one hour of sun on your skin a day and your vitamin D needs will be met.
If you don"t have access to sunshine on your skin in the winter, then I would strongly recommend that you take vitamin D during those periods. Usually 400 units per day is sufficient, but if you are elderly or already have osteoporosis or osteopenia you might want to take 800 units per day. For infants, I would advise using one half teaspoon of cod liver oil during the winter months. My personal preference is Carlson"s lemon flavored version.
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