So many women have become empowered to take action by joining the Better Bones Revolution. Like all of us, they’re busy with their families and work, so they’re focused on finding a simple way to incorporate bone health efforts into their lives.

I usually recommend they make sure they’re getting enough vitamin D. Supplementing with vitamin D is most often the first step that is going to have the greatest impact. Three major vitamin D researchers now suggest that with adequate vitamin D supplementation, we could prevent 50-60% of all osteoporotic fractures. And vitamin D is shown to have multiple benefits for your bones, as well as your whole body.

My experience and newer research show that nearly all healthy individuals can safely supplement with 2,000 IU of vitamin D every day. I recommend you take that amount for 2 months and then obtain a 25(OH)D vitamin D blood level test to see how close you are to the optimum 50-60 ng /ml level.

A side but important note is that vitamin D use is contraindicated for people with disorders such as sarcoidosis, high blood calcium and metastatic calcification. It should be used under a physician’s guidance in other cases such as primary hyperparathyroidism, kidney stones and high urinary calcium.

Make sure enough is enough

When it comes to vitamin D, there’s a difference between “taking enough” and “getting enough.” That’s because even if you are taking the right amount of vitamin D supplements, your body needs to absorb it so that your body can use it for better bone health. And your body may need some help for optimal absorption.

One simple example: it’s most effective to take vitamin D with your largest meal. Vitamin D is a fat-soluble vitamin and is best absorbed if taken with fats. So give your body a head start by including it with a meal — especially one that contains some fat — rather than taking it on an empty stomach or with an on-the-go breakfast in the morning. A recent study showed that taking vitamin D with your biggest meal ups the rate of absorption with a 50% increase in serum levels of 25(OH)D levels (compared to taking vitamin D without food or with a smaller meal.)

Learn more about vitamin D and how it affects your heart health, immune system and blood sugar control with my article “Vitamin D: its benefits are more than ever imagined.”

It is now possible to test your own vitamin D levels at home. Order your own vitamin D test online today — for only $59 (compared to the $232 price you’d pay without this special opportunity for Better Bones Blog readers). There is no reason to suffer the consequences of unknown vitamin D inadequacy any longer. Now you are empowered to know your vitamin D levels whenever you want. Visit the special Better Bones Foundation Direct Labs page for more information (you may need to scroll to the right to see the complete description, price and “add to cart” icon).  Get started now!

Reference: Mulligan GB, Licata A. 2010. Taking vitamin D with the largest meal improves absorption and results in higher serum levels of 25-hydroxyvitamin D. J Bone Miner Res. 25(4):928-30. doi: 10.1002/jbmr.67. (http://www.ncbi.nlm.nih.gov/pubmed/20200983) (accessed 01.20.13)

You can try Dr. Brown’s comprehensive supplements in her at-home bone health program, developed with Women to Women. Get her exclusive formulations along with her detailed lifestyle and diet guidance, plus telephone support whenever you need it. Learn more about the Personal Program for Better Bones.

We created the Better Bones blog as our forum to express opinions and educate the public about natural means of supporting and improving bone health and overall wellness. As part of this forum, we sometimes discuss medical issues and medications, and their effects on bone health in general. However, we cannot advise readers about specific medical issues in this forum. If you wish to obtain advice from Susan E. Brown, PhD, about your specific bone health and nutritional concerns, please visit our Consultations page. Other specific medical questions should be referred to your healthcare provider.