5 Ways Vitamin D Strengthens One's Bones and Teeth

Remember when you were a kid, and adults would tell you to “go play outside” or “stand in the morning sun” so you could get vitamin D for strong bones? Back then, it probably felt like just another thing grown-ups said. But they were onto something! Vitamin D is a powerhouse nutrient that does way more than just help calcium. It plays a huge role in keeping your bones strong, your teeth healthy, and your entire skeletal system working at its best.

Here’s the surprising part: even though you live in a sunny, tropical country, there’s a good chance you’re not getting enough vitamin D. In fact, 3 out of 5 Filipinos are vitamin D deficient, according to the Philippine College of Occupational Medicine (PCOM).¹ Shocking, right? All that sunshine, and yet so many people are missing out on this essential vitamin.

So, what’s really going on inside your body when you get enough vitamin D, and why is it so important for your health? Continue reading to learn more.

Different Forms of Vitamin D

There are two types of vitamin D: vitamin D3 and vitamin D2.² Both can help address vitamin D deficiency, but most doctors prefer D3 because it’s a little more active.² Unlike vitamin D2, which is derived from plant sources, vitamin D3 is the form your body naturally produces when your skin is exposed to sunlight.²

Vitamin D for Teeth and Bones

Here are ways vitamin D is beneficial for your bone and oral health.

Helps Absorb Calcium From Food

Calcium is the main mineral that builds and strengthens your bones and teeth. However, calcium cannot be fully absorbed by your intestines without sufficient vitamin D.³

Once calcium enters your digestive system, vitamin D activates special proteins in the intestines that help move calcium into your bloodstream.³ These proteins work together to pull calcium into the cells lining your gut, carry it through the cells, and then push it into your blood, where it can be used to build and maintain strong bones.³

Supports Bone Growth and Remodeling

Your bones are living tissues, continuously breaking down and rebuilding through a process called remodeling. This dynamic process shows how bones grow during childhood and adolescence and how they repair and maintain themselves throughout adulthood.

Vitamin D plays a crucial role in this remodeling process by regulating the cells responsible for bone formation (osteoblasts) and bone resorption (osteoclasts).⁴ This balance ensures your bones remain dense and strong, reducing the risk of fractures and bone-related diseases.

Aids with Bone and Enamel Mineralization

Enamel, the hard, outermost layer of your teeth, is the body’s toughest substance. It is primarily composed of hydroxyapatite—a combination of calcium and phosphate. For enamel to form properly and remain strong, your body requires a steady supply of these minerals, and vitamin D plays a vital role in ensuring they’re properly absorbed and used by the body.⁵

When your vitamin D levels are too low, it can result in weak, poorly mineralized teeth that are more prone to cracking or structural defects.⁵ In addition to supporting mineral absorption, vitamin D also activates specific receptors in cells that regulate genes involved in tooth development and formation.⁵

Supports Tooth Regeneration

Vitamin D can also assist in tooth regeneration.⁶ In one study, researchers used 120 extracted premolars (back teeth) and divided them into five sets. Each set was treated differently to test how saliva, before and after vitamin D3 supplements, could affect enamel.⁵ The saliva came from 40 adult volunteers who took 1000 IU of vitamin D3 daily for six weeks.⁵ Saliva samples were collected before, at three weeks, and at six weeks into the vitamin D3 intake.

The teeth were soaked in these saliva samples for 12 hours and then tested for two things:⁶

1. Microhardness – how hard or strong the enamel was
2. Mineral content – levels of calcium and phosphorus using a special scanning device

After the enamel was exposed to an acidic environment, both calcium and phosphorus levels dropped. But after being treated with saliva from people taking vitamin D3, those mineral levels significantly improved—and so did the strength of the enamel.

Boosts Bone Strength and Gum Health

By supporting the bones and the immune system, vitamin D plays a dual role in preventing both skeletal disorders and dental issues.⁷

One of the most serious consequences of vitamin D deficiency is its effect on bone health. In children, a lack of vitamin D can lead to rickets, a condition that causes soft, weak bones and potential skeletal deformities.⁷ In adults, deficiency can result in osteomalacia—a condition that leads to bone pain, muscle weakness, and an increased susceptibility to bone fractures.⁷

The effects of low vitamin D don’t stop with your bones. Research also links vitamin D deficiency to periodontal disease—a chronic gum infection that can cause inflammation, gum recession, and even tooth loss over time.⁵ Vitamin D plays a key role in your gum health by helping regulate your body’s immune response, reducing gum inflammation, and supporting the bone structure that anchors your teeth.
 

How to Ensure You Get Enough Vitamin D

Given its importance, it’s essential to maintain healthy vitamin D levels. Here are some ways to do that:⁸

• Sunlight Exposure: For sensible sun exposure, here are some of the suggestions of Dr. Mike Holick (an expert when it comes to vitamin D):^9,10
  1. Expose your arms and legs to midday sunlight for 15 minutes between 10 AM to 3 PM
  2. Frequency should be about 2–3 times per week
  3. There should be no sunscreen during this short exposure (since sunscreen blocks UVB needed for vitamin D)
  4. After this brief exposure, you should cover up or use sunscreen to protect from burns and skin damage
• Diet: Include vitamin D-rich foods in your meals. Fatty fish like salmon, mackerel, and sardines are excellent sources. Fortified dairy products, egg yolks, and cereals can also help.
• Supplements: If you’re unable to get enough vitamin D from sunlight and diet, supplements are safe and help fill in the gap, as no amount of sun exposure can treat vitamin D deficiency or insufficiency. Consult your healthcare provider to determine the right dosage.

If you're concerned about getting enough vitamin D, talk to your doctor about whether a supplement like Pharex^® D-Vit 800 might be right for you. It contains 800 IU of vitamin D3, which can help to:⁹

• Absorb and maintain calcium and phosphorus in the body
• Build and strengthen bones
• Counteract inflammation
• Promote glucose metabolism as vitamin D is known to help decrease insulin resistance, which will be helpful for prediabetics and diabetics.⁸
• Prevent aging-related issues in adults¹¹

Trying to figure out how much vitamin D you should take? It’s not as straightforward as it might seem. Your needs can vary based on your lifestyle, how much time you spend in the sun, your diet, and your overall health. Some groups are also more at risk of deficiency—like older adults, people with limited sun exposure, those with darker skin, or individuals with certain health conditions. That’s why it’s always a good idea to talk to your doctor first so they can help determine the right dosage for you, as no amount of sun exposure can treat vitamin D deficiency or insufficiency.

General guidelines from the Philippine Dietary Reference Intake suggest taking one capsule a day for adults, but individual needs may vary. Before starting on any medication, consult your doctor to determine what's best for you.¹²

Pharex^® D-Vit 800 capsules should be swallowed whole with water and not chewed. They may be taken with or without food, depending on your preference.

Cholecalciferol (Pharex^® D-Vit 800) is available in leading drugstores nationwide and online via Lazada or Shopee at a suggested retail price (SRP) of Php 6.50 per capsule.