Bone and Joint week, Day 4: Vitamin D

If calcium is the LEGO brick that builds strong bones, then vitamin D is the cement that holds those bricks firmly in place. Without it, even the strongest building blocks can’t stay connected.

Vitamin D helps your body absorb calcium from food, ensuring that it reaches your bones where it’s needed most. Without enough vitamin D, your body can’t use calcium effectively — no matter how much milk, yoghurt, or spinach you eat. Over time, this can weaken your skeleton and increase your risk of osteoporosis and fractures.

Vitamin D has other roles in the body, including reducing inflammation and modulating processes such as cell growth, neuromuscular function, and immune function, as well as glucose metabolism.

Your body naturally produces vitamin D when your skin is exposed to sunlight. You can also get smaller amounts from foods such as fatty fish (salmon, sardines, tuna), egg yolks, and fortified products like milk or cereals.

If your vitamin D levels are low — which is common, especially in winter or if you spend most of your time indoors — your doctor may recommend a supplement to help rebuild your stores.

Just like every LEGO project needs strong connections, your bones rely on vitamin D to “click” calcium into place. Together, they form the foundation of lifelong bone strength and stability.

Vitamin D Daily Checklist

1. Get 10–15 minutes of safe sunlight exposure several times per week

2. Include fatty fish (like salmon or sardines) in your meals

3. Add fortified milk or plant-based alternatives to your diet

4. Eat eggs regularly for a natural vitamin D boost

5. Ask your doctor to check your vitamin D levels — and discuss supplements if needed

Tips for Enjoying the Sun Safely

1. Try to catch some rays for short periods before 10 a.m. or after 3 p.m.

2. Stay safe by not spending too long in the sun without protection.

3. Don't forget to put sunscreen on your face and sensitive spots.

4. Remember, a little bit of sunshine most days is great for your bones.

Vitamin D is the “cement” that helps calcium do its job — building and maintaining strong, resilient bones. A combination of safe sunlight, healthy eating, and, when necessary, supplementation can keep your bones well-connected and your foundation strong for life.

Stay tuned tomorrow as we explore how movement and exercise help strengthen your body’s framework — the next step in building your best bone health!