I help women over 50 exercise to prevent unnecessary bone loss, prevent falls that fracture, and stay fearlessly active with their friends and families for years to come.
Cutting Edge Aging Report: Vitamin D
Reader,
Maintaining optimal levels of Vitamin D and Calcium is crucial for bone health, especially if you have been diagnosed with osteopenia or osteoporosis, or you are in a high-risk group.
A question I got recently was this: "How long does it take to increase blood levels of Vitamin D or calcium through diet or supplements?"
I thought I would get into this a bit today, and also address the recommended frequency for monitoring your blood levels in case you do have low Vitamin D or calcium levels.
First, let's acknowledge that everyone is different. The duration for increasing your blood levels can vary depending on several factors, including:
- your individual health status,
- your current levels,
- your dietary intake,
- the type and dosage of your supplements.
There are no fixed timelines for changing your levels but, some studies have suggested the following estimates:
- Vitamin D: It can take several weeks to a few months to increase blood levels of Vitamin D with supplements or increased sun exposure, depending on the severity of your deficiency. After making these changes, it is typically recommended to have your blood levels checked again. This may be every 3 to 6 months initially, and once stable levels are achieved, less frequent monitoring is probably more appropriate, typically each year.
- Calcium: The timeframe for increasing blood calcium levels through diet or supplementation can also range from several weeks to a few months. I hope you know by now, the absorption and utilization of calcium can be influenced by Vitamin D status and overall bone health. If you have low blood calcium levels, regular monitoring to make sure your levels are improving and to adjust your treatment plan will be needed. The frequency of monitoring will vary depending on the severity of your deficiency and the specifics of your body. Get guidance from your physician, or endocrinologist, or registered dietician.
I hope this helps. Vitamin D and calcium levels are not going to change much day to day. Getting your data points collected over several years will help you plan for long-term bone health, and make adjustments as needed when something changes.
I am scheduled to get blood work in the next week, and I will let you know what I find out.
Enjoy your day. Eat whole foods. Lift some weights. Get outside and enjoy nature.
Until next time,
PS - If you are looking for ways to work with me, I am all online. Here is the link to all of my recorded content.
My next Strong Women, Strong Bones cohort will be in the fall. Email me to get on the waitlist. andrea@andreatrombley.com, or just respond to this email.
References
Holick, M. F., Binkley, N. C., Bischoff-Ferrari, H. A., Gordon, C. M., Hanley, D. A., Heaney, R. P., ... & Weaver, C. M. (2011). Evaluation, treatment, and prevention of vitamin D deficiency: an Endocrine Society clinical practice guideline. The Journal of Clinical Endocrinology & Metabolism, 96(7), 1911-1930.
National Osteoporosis Foundation. (2021). Clinician's Guide to Prevention and Treatment of Osteoporosis. Retrieved from: https://www.bonehealthandosteoporosis.org/patients/treatment/calciumvitamin-d/
One more PS - I have videos, including the ones mentioned above, for you on my YouTube channel. Be sure to subscribe.
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Current online passes can be found here.
Hi! I'm a Andrea Trombley PT, DPT
I help women over 50 exercise to prevent unnecessary bone loss, prevent falls that fracture, and stay fearlessly active with their friends and families for years to come.
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