Take Vitamin D for healthy bones, joints and spine – natural healing and nutrition.

Vitamin D deficit is commonplace and leads to serious disease . It impact significantly on the health of your bones and joints.

Long-term shortage of vitamin D can cause rheumatoid arthritis, osteoarthritis, joint destruction and  and bone fractures

This suffering is unnecessary and can be avoided.

Vitamin D is a key vitamin to take for good bone health – bones,joints and back

Vitamin D is also a precursor for feeling well and happy – the winter blues are caused by a vitamin D deficiency. Know someone who is often tired and grumpy? Try vitamin D to boost them out this melancholy state. Its works and is a proven remedy for winter blues

If you live inside the upper latitudes – above 40 degrees – for at least 2/3 of the year you will have insufficient exposure to sunlight to make enough vitamin D and will be deficient – you will be less well than you could be and feel “down” or lethargic and not so good about life.

Vitamin D is essential to keep or restore healthy bone mass. Taking vitamin D is how to restore bone mass to  healthy levels  plus quickly reduce the effects and pain of arthritis and osteoporosis. It is necessary to take calcium as a supplement with vitamin d to ensure that you body has access to sufficient calcium to maintain bone health.

The forms of calcium that are most effective are calcium orotate and citrate.  Adults take up to 400 milligrams daily and for children 1/3 of this is recommended – 100 mg per day. For children the rda doses are 1/3 of the rda for adults..

Take boron as a supplement with vitamin D to significantly reduce the pain and swelling of arthritis in joints and reverse the effects of osteoporosis.


Our body manufactures vitamin D – one of the few vitamins we can make. It is created by our skin reacting to sunlight exposure. There is a view that a minimum of twenty minutes exposure to direct sunlight, between 11pm and 2pm,  is required for the body to manufacture the minimum amount of vitamin D to maintain good health.

Persons with darker skin pigmentation need a longer exposure to sunlight because their pigmentation provides greater resistance to sun light penetrating their skin.


So why take vitamin D if your body makes it?


In winter most people do not have sufficient exposure to sunlight to manufacture enough vitamin D to remain healthy. The vitamin D level falls  to very unhealthy low levels

We stay inside our houses, cars, schools, offices etc all day. Even in the summer lots of people now cover up to reduce exposure to the sun and wear lots of sunblock to prevent sun rays contacting their skin.

Due to modern urban life styles even in the summer people do not get sufficient sun exposure to make healthy amounts of vitamin D.

By the way do not use sunblock if you can avoid it – it is being manufactured with ever more effective skin penetration properties ( the nano particles in it)  however it is chemical cocktail that you do not want in your skin or blood. Its not safe. The best option is just wear clothes and a hat!

Thus, the opportunity for our body to make adequate amounts of vitamin D is greatly reduced and often does not occur at all.


What happens if your body is vitamin D deficient?

Even conventional medicine recommends taking vitamin D to prevent health issues related to bones. Rickets, a loss of bone mass and osteoporosis and osteoarthritis.

So deteriorating bone health is an acknowledged and serious result of vitamin D deficit. It seems to affect infants, children and teenagers and those over 50 years most seriously.

A long-term vitamin D deficiency in adults may only start to manifest as arthritis and spine issues in the second half of their life span.

During fall, winter and spring when there is less contact with sun on your skin it is know that people become less happy, get winter blues and sometimes lapse into depression. This is easily reversed by taking at least 1000iu of vitamin d per day – 400 iu for children.

Give vitamin D  to tired and grumpy family members who are a pain to deal with  – especially during fall, winter and spring. Give them vitamin B3 as well – its a great mood enhancer. You will get back your own happiness and the that of the ones you care for.

There is very little research available on the effects of a vitamin D deficit on the rest of the body however if bone structure is adversely affected them it is reasonable to expect that the body cells that are denied adequate vitamin D will not function well and that there is an adverse effect on general health and well-being in addition to one’s bones and joints.


Most persons with osteoporosis have low vitamin D levels. Along with calcium,800 IU of vitamin D daily has been shown in a double-blind, placebo-controlled study to increase bone density, and to reduce hip fractures by an astounding 43%.26 Fractures and their complications are a major cause of death in the elderly. Up to “27% of all hip fracture victims die within six months of their fall, usually of complications following surgery or from infections.”27 There are over 250,000 hip fractures annually among persons over age 65, and probably “90% of all fractures past age 60 are due to osteoporosis.””


“On August 4, 2002, Reuters News Service reported that “the number of cases of rickets in the United States has crept up in recent years. Breast milk contains many valuable nutrients but not enough vitamin D to meet the daily requirement of 200 IU. Exposure to the sun’s rays normally generates Vitamin D in the skin, but applying sunblock stops that process.”


“With the exception of oily fish, foods do not contain a significant amount of vitamin D. Because of concern over mercury levels, eating the flesh of fish may not be practical advice, and, while it contains no mercury, there is widespread dislike for cod liver oil.”

Source :

Vitamin D: Deficiency, Diversity and Dosage, A W Saul, Journal of Orthomolecular Medicine, Vol 18, 2003

The product calcium citrate is thought to be more available for absorption than other forms of calcium. It is essential that it is taken with vitamin D for the body to revitalize bone structure and density.


How much vitamin D should you take each day?


Current US Daily Reference Intakes (DRI) for vitamin D are:

– infants 0-12 months, 200 IU (5 mcg)

– Males and females 1-50 years, 200 IU (5 mcg)

– 51-70 years, 400 IU (10 mcg)

– 71 years and older, 600 IU (15 mcg)

Note all the quantities are in  mcg  or micrograms – the quantities are tiny. See the conversions below :

– 1 microgram ( mcg) = 0.001 milligram

– 1000 milligrams = 1 gram

-1000 grams = 1 kilogram

It is evident that the daily recommended intakes by the medical branch of the government are very tiny amounts and do not take into account the existing deficit of vitamin D and the need to make it up.

Nor does it take into account the increasing need for vitamin D as people age.  2000 iu  per day is fine in two doses. If you are experiencing severe joint pain and stiffness  take up to 5000 iu per day.

Rickets is a horrible disease of infants, children and teenagers whereby they have weak and deformed bones and joints. This can be present as a sub-clinincal symptom whereby there are not full symptoms presented but there is still underdevelopment, deformation of bones and joints, and sufferers are more prone to fractures.


Is vitamin D toxic if you take too much?

No one has ever died from an overdose of vitamins. This is data from US poison control center annual data. See :

Doctor Yourself, pp372-374, AW Saul,  Ph.d, Basic Health Publications,2013

There is a growing voice in the health community that the daily government allowance is too low for people suffering from diseases of the bone and that they can safely take up to three times the recommended quantity spread over a day to reduce the effects of bone diseases.

In some regions there is a shortage of the natural element boron in the soil and thus in the food. Boron is an essential element for bone health.


Arthritis and Osteoporosis

Both arthritis and osteoporosis are bone diseases that are caused by not having enough vitamin D and boron. The medical profession incorrectly focus just on calcium which is not the full picture.

These painful and disfiguring diseases are preventable and the effects can be reversed.

Take vitamin D,  calcium citrate and boron plus vitamin C to reduce the symptoms of pain and stiffness and restore proper join mobility. Magnesium, zinc and selenium are also important for bone health.

People taking vitamin D to relieve the symptoms of arthritis report a significant decrease in the pain of arthritis and an increase in joint mobility.

This occurs quite rapidly over the course of a month and by taking boron daily as a supplement. Take 3 mg of boron  per day or up to 30mg if pain is severe from arthritis of the joints.

The other key factor in overcoming arthritis and osteoporosis is to ensure that you are properly hydrated. The condition of dehydration has a serious negative effect on health,

Joint pain and stiffness is just one of the many negative effects of dehydration on your health.

An adult needs to drink a minimum of 6 glasses of water per day to be properly  hydrated. Click here to see my page about proper hydration.


Hip fractures and other broken bones

To ensure that he bones heal quickly and well take a combination of vitamin D, vitamin C, calcium citrate and boron. Vitamin C is used by your body to heal damage and when your are injured the need is great.

Take 1000mg of vitamin C every two hours until healing is effected.

Note that if you take too much vitamin C you may experience gas or diahorrhea – this is called the bowel tolerance. You can safely take it until your experience discomfort and them reduce your intake slightly until the discomfort goes away. If you are really in a vitamin C deficit – many people are – then your body will gratefully receive large amounts until you are restored to a state of health again. Vitamin C is one of the essential vitamins for healing.

Its has been proven to speed up recovery from injuries and operations and reduce the risk of infections.


So in summary the key nutrition for bones is

  • vitamin d
  • vitamin c
  • calcium, magnesium, selenium, chromium, zinc and boron.
  • water

They work together to give your body the ingredients its needs to restore your bones and joints to a state of good health and so you can move more freely and experience a significant reduction in joint pain and swelling.

Adults can take safely two 1000 iu vitamin d per day – 1 morning and night. Children 400 IU per day.

Vitamin C needs to be topped up over the course of the day to maintain anadequate level in your blood – the serum level. Take a 1000 mg tablet three times per day . One option is to take one 250 mg tablet every hour.

Calcium comes in different forms and should not be overused – take a minimum of 200 mg per day and in a form that is easily absorbed – the chelate form, orotate or citrate are absorbed more readily.

It is important to take the vitamin D with the calcium to ensure your body can correctly metabolise the calcium. Over use of calcium can lead to issues with too much in your blood. Natural sources of calcium are great. Leafy green vegetables are a great source.

Magnesium is also very important both for bones and your nervous system. Restless leg syndrome or limb twitching while sleeping is a sign of a shortage of magnesium. The ortate, citrate or chelate or chloride forms  are best for absorption. !00 mg per day.

Drink a minimum of 6 glasses of water per day – if you are dehydrated then your body will not have enough water to adequately lubricate your joints. The result will be stiffness and joint pain.  Dehydration is a major cause of joint inflammation and loss of flexibility. It also cause lung dysfunction and breathing problems.

As people age they tend not to feel thirst and are badly dehydrated when they feel thirst. An easy routine is to take two glasses of water before each meal. Do not drink during or after a meal because it dilutes the digestion fluids in the stomach and thus you do properly digest food.


Eat good food. Avoid sugar. white flour and products made with it. Do research about good nutrition and help your body heal by giving it good food. Do not eat processed food containing white flour, sugar, or corn fructose [ corn syrup sugar].

Eat carbohydrates in the form of vegetables and not wheat based products. Sweet potato, legumes and other starchy vegetables containing complex carbohydrates will help regulate blood sugar levels so you do not experience huge highs and lows or glucose in your blood – your pancreas will not be over worked.

Lose weight and you will have less stress on your joints and be able to move more freely. Your heart and body will love you for it.


Enjoy optimum health and take vitamin D to maintain bone and joint health and to prevent arthritis.

See the arthritis article here.

Check out the great reads in the bibliography below for more information about vitamin D and how important it is for your good health.

Cheers Jack



Doctor Yourself – Natural Healing That Works – AW Saul. 2003.2012 Basic Health

Vitamin D: Deficiency, Diversity and Dosage, A W Saul, Journal of Orthomolecular Medicine, Vol 18, 2003

The Vitamin Cure For Arthritis.R G Smith,T Penberthy,  2015. Baisc Health

The Orthomolecular Treatment Of Chronic Disease. AW Saul ed, 2014, Basic Health.


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