These 7 Studies Will Change The Way You Think About Vitamin D - Save Our Bones

The name “Save Our Bones” surely makes you think that we are exclusively focused on bone health and natural solutions for osteoporosis and osteopenia. And that’s true. But, unlike the Medical Establishment, the health philosophy that I live by and share with you doesn’t sacrifice overall health and well-being for a single beneficial result.

The best evidence that this holistic form of self-care is the most advantageous method is that when something is truly good for your bones, it’s also good for other aspects of your health and (most importantly), without any harmful side effects.

Following this principle, many of the best and most effective nutrients for your bones are also excellent for other body systems. A perfect example is the bone-strengthening, health-promoting Foundation Supplement vitamin D. Today, we’ll explore seven surprising benefits of this powerful micronutrient that go well beyond bone health.

Vitamin D Improves Your Vision

When you think of vitamins that improve vision, you most likely conjure images of carrots and the beta-carotene they contain. But as you’ll soon find out, that’s not the only important vitamin for maintaining your sight.

After the age of 50, many people start to experience a reduction in sight due to age-related macular degeneration (AMD). This condition leads to increased blurriness in the center of the visual field, making it harder to see anything directly ahead.

Most of the factors that determine the onset of AMD are out of your control, namely your age and the genetics passed down to you. On the bright side, you can reduce your odds of reduced vision by exercising regularly, not smoking, and eating leafy greens and fish.1 And now we know there’s something else you can do.

A recent study shows that keeping your Vitamin D levels on the high end of the spectrum (around or above 50 ng/ml) can prevent this upsetting and limiting condition, even if your genes are working against you.2

Researchers at the University of Buffalo took advantage of information already gathered from 913 postmenopausal women who were part of a Women’s Health Initiative study called the Carotenoids in Age-Related Eye Disease Study. Of the women evaluated, 550 had adequate levels of vitamin D and 88 were deficient. The members of the deficient group were more likely to develop AMD – 6.7 times more likely if they carried a specific type of high-risk genes – than the women with sufficient levels.

In short, adequate levels of Vitamin D lead to better vision, also helping you to prevent falls that could result in painful fractures.

Prevent Unhealthy Weight Gain

Unwanted weight gain becomes more likely as you get older, but the good news is that increasing your Vitamin D intake can decrease your body fat.

A study published in The Journal of Women’s Health measured levels of 25 hydroxyvitamin D or 25(OH)D of 4,659 women aged 65 or older over the course of four and a half years. Even before changes in weight were measured, the women who began the study with a baseline 25(OH)D level of greater than or equal to 30 ng/m weighed about 7 pounds less than those with less than 30 ng/m.3

Of the women who gained weight during the study, those with baseline 25(OH)D levels greater than or equal to 30 ng/m saw 2 pounds less weight gain that those with less than 30 ng/m of the vitamin.

The study concludes that:

“Higher 25(OH)D levels are associated with lower weight gains, suggesting low vitamin D status may predispose to fat accumulation.”3

It’s important to remember that your weight has an impact on your entire body and its systems, including the strength and quality of your bones.

Keep Your Cholesterol Low By Keeping Your Vitamin D Levels High

This is great news for postmenopausal women. A group of scientists recently set out to establish if increasing serum 25-hydroxyvitamin D3 [25(OH)D3] concentrations with calcium/vitamin D (CaD) supplementation would improve lipids in postmenopausal women.

This double-blind, randomized, placebo-controlled, parallel group trial (meeting a very high scientific standard of testing) looked at the impact of CaD supplementation vs a placebo in 600 postmenopausal women. The women randomly selected to receive the supplement were given 1,000 mg of elemental calcium + 400 IU of vitamin D3 daily.4

The results were remarkable. The women who received the supplement saw decreases in their LDL-C levels and increases in their HDL-C and TP. While you’ve likely seen LDL-C called “bad cholesterol” and HDL-C called “good cholesterol” I try not to use these over-simplifying terms. Both cholesterols play important roles in your body’s functioning, but they also need to be in the correct ratio.

Providing your body what it needs to regulate cholesterol allows it to keep LDL-C and HDL-C levels in balance. Now you know that Vitamin D is an important, safe and natural way to do just that!

Relief From The Pain of Fibromyalgia

Fibromyalgia is a frustrating and difficult condition, related to muscle and joint pain, depression and negative impact on quality of life. One study offers some hope for a little relief.

A group of 30 women suffering from fibromyalgia with relatively low vitamin D levels were recruited for this investigation. Half were given an oral supplementation of D3 or cholecalciferol to bring their serum calcifediol levels up to between 32 and 48 ng/mL for 20 weeks. Calcifediol is the major circulating metabolite of D3, and a good indicator of the body’s vitamin D stores. The other half were given a placebo for that time, and then they were all monitored for 24 additional weeks.

The group that was receiving the supplement experience a, “marked reduction in pain” over the treatment period, as well as a continued positive impact in the weeks that followed.5

The study concludes that:

“Optimization of calcifediol levels in FMS had a positive effect on the perception of pain.”5

The researchers recommend that this safe and effective treatment be considered for all women suffering from fibromyalgia. It’s always refreshing to know that scientists recommend a natural, nutrition-based solution to solve a medical problem!

Reduce The Risk Of Uterine Fibroids

Even though uterine fibroids are quite common and can be deeply painful, until a few years ago there was no human study following up on animal trials that found vitamin D to be effective in preventing them.

Uterine fibroids (or leiomyomata) are non-cancerous tumors that develop in the uterine smooth muscle through overproduction of extracellular matrix. This study sought to establish whether vitamin D could inhibit cell proliferation and extracellular matrix production in 1,036 randomly selected premenopausal women.

After testing to find which women had what the study considered sufficient 25(OH)D levels of greater than 20 ng/ml, the study found that:

“Women with sufficient vitamin D had an estimated 32% lower odds of fibroids compared with those with vitamin D insufficiency.”6

This study also asked participants to report their estimated daily sun exposure. It turned out that those who on average got one or more hours of direct sunlight a day were less like likely to have uterine fibroids. This isn’t surprising since we need the sun to produce vitamin D.

Prevent Falls At Home Through Supplementation

This one is particularly important for Savers since it directly relates to preventing fractures from falls.

In a recently published study, homebound participants between the ages of 65 and 102 were either given a vitamin D supplement or a placebo. The goal was to establish whether increasing the subjects’ 25(OH)D concentrations would decrease their rate of falls.7

The supplementation improved the 25(OH)D levels to above 20 ng/ml in all but one of the 34 individuals in the treatment group. Once the results were adjusted to account for differences in sex, race, season of year, baseline 25(OH)D levels and history of falls, they revealed that the vitamin D supplementation resulted in a lower rate of falls. As we all know, less falls means less opportunities to break a bone.

This shows that not only does Vitamin D help you to build stronger bones that are more resistant to fracture in case of a fall, it also helps you to avoid falling.

The authors of the study believe this result is due to the vitamin’s positive impact on muscle performance. Which brings us to our seventh revelation…

Reduce Those Troubling Muscle Spasms

Cramps, twitches and spasms are all quite common occurrences. And low vitamin D levels are linked to poor muscle function as indicated by body sway and decreased muscle strength. Because vitamin D also functions as a hormone, it has receptors all over the body, including in the muscles. But even its non-genomic effects are known to perform molecular mechanics on muscle tissue.8

Clearly, Vitamin D not only gives your body what it needs to build bone, but it also supports muscle function and bone density. And as Savers know, bone growth is stimulated when bones are stressed by the action of muscle, as per Wolff’s Law.

At the Save Institute we recommend taking 2000 IU daily of oral Vitamin D3, especially during the winter months, when there’s little opportunity to get out in the sun. Also, Savers should strive to keep Vitamin D serum levels between 40 and 70 ng/mL.

Give Your Muscles What They Need, Inside And Out

Providing your muscles with healthy nutrients and plenty of Vitamin D is only half the battle. It’s also essential that you exercise regularly.

We all know that not all exercise is created equal, but figuring out what to do and when or how to do it can be so confounding that you feel discouraged from exercising at all. That’s why I created the Densercise™ Epidensity Training System, to take the stressful guesswork out of working out to build your bones and improve your overall health.

Take Exercising For Your Bones to the Next Level!

Learn the 52 exercise moves that jumpstart bone-building – all backed by the latest in epigenetics research.

Learn More Now →

Till next time,


1 The National Eye Institute (NEI).
2 Amy E. Millen, PhD; Rick Voland, PhD; Sherie A. Sondel, MS; et al. “Vitamin D Status and Early Age-Related Macular Degeneration in Postmenopausal Women” Epidemiology. April 11, 2011. Web:
3 Erin S. LeBlanc, Joanne H. Rizzo, Kathryn L. Pedula, Kristine E. Ensrud, Jane Cauley, Marc Hochberg, and Teresa A. Hillier, for the Study of Osteoporotic Fractures. “Associations Between 25-Hydroxyvitamin D and Weight Gain in Elderly Women“ Journal of Women's Health. October 2012, 21(10): 1066-1073. doi:10.1089/jwh.2012.3506. Web:
4 Schnatz PF, et al. “Calcium/vitamin D supplementation, serum 25-hydroxyvitamin D concentrations, and cholesterol profiles in the Women's Health Initiative calcium/vitamin D randomized trial.” Menopause. 2014 Aug;21(8):823-33. doi: 10.1097/GME.0000000000000188. Web:
5 Wepner, Florian; et al. Effects of vitamin D on patients with fibromyalgia syndrome: A randomized placebo‐controlled trial. Pain. February 2014 – Volume 155 – Issue 2 – p 261–268. doi: 10.1016/j.pain.2013.10.002. Web:
6 Baird DD, Hill MC, Schectman JM, Hollis BW. “Vitamin d and the risk of uterine fibroids.” Epidemiology. 2013 May;24(3):447-53. doi: 10.1097/EDE.0b013e31828acca0. Web:
7 Houston, Denise K. PhD. “Delivery of a Vitamin D Intervention in Homebound Older Adults Using a Meals-on-Wheels Program: A Pilot Study” Journal of the American Geriatrics Society Volume 63, Issue 9. September 2015. Pages 1861–1867. Web:
8 Pfeifer M1, Begerow B, Minne HW. “Vitamin D and muscle function.” Osteoporos Int. 2002 Mar;13(3):187-94. Web:

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Comments on this article are closed.

  1. Elaine Faraone

    Hi Vivian. I am trying to recall whether you advocate consuming butter from grass-fed cows as a way of ingesting certain minerals that would be otherwise not available to a vegan. Is ingesting butter something that you recommend?

  2. shulamit sendowski


  3. Maureen jones

    Thanks Vivian for your good advice really enjoy all the information that you give

  4. Nan

    My doctor recommends Prolia, and I’m scheduled to have my first injection April 21. I’m concerned because I’ve read about some terrible side effects, including weakening of bones if Prolia is stopped, and I’m considering canceling the injection. What should I be most concerned about? Thanks so much!

  5. Elise

    Is there a D3 or bone supplement that you recommend?

    • prioris

      Jarrow Ultra Bone Up

      It uses the best calcium the body uses – MCHA calcium
      It uses JarrowSil bioavailable silica which is key mineral that prevents brittle bones
      It has other cofactor minerals like manganese, boron etc
      It has K2 MK7 but not good enough

      It doesn’t have the more important K2 MK-4. If you have osteoporitis etc, look at high dose MK-4 of 15000 umg 3Xday

      Magnesium … I use 1200 mg Original Milk of magnesia

      Better boron is borax (12 mule team) … 1/4 tsp once a week dissolved in lukewarm water

  6. sara

    Hi Vivian,

    At one time you recommended a calcium brand to use. I have tried it and I think it works well but I have forgotten its name. Could you give me the name again?


  7. Beverly Keyes

    I would like to purchase the book Save Our Bones. I have two factures in my back and osteoporosis. Purchasing the book I could study it better. That is what I thought when I did the purchase. I guess I didn’t read to well about the digital purchase. I am 71 years old and still like to be active. I do have almost constant pain in my back.

    Thank you,
    Beverly Keyes

  8. Irene Osgood

    Do men need vitamin D just like women?

  9. Janice

    You are the best, Vivian.

    • Sondra Horwitz

      I used to use a mini trampoline 20 minutes every day (years ago) and ended up with a severe stress fracture to one foot. I never used it again.
      I am a 68 1/2 year old female who is now recovering from a fracture of the 9th vertebra. i had an 11-12th vertebrae fracture in 2001. I never took medicine but ate cleanly and exercised with a trainer 4X a week. I did not take any Calcium or Vit D supplementation and thought I would be fine. The endocrinologist wants me on Forteo immediately because my scan in 2011 (which slipped through the cracks) and just recently showed severe osteoporosis. I am now taking 50,000 units of D2 once a week and Caltrate 2x/day and Centrum Silver once a day. My blood levels have become somewhat normal for Calcium and Vit D. Years ago I bought all of Vivian’s books and exercises and am sad that I am in such a vulnerable state. There is absolutely no reason (drugs, smoking, caffeine, poor diet) for my condition. Not even genetics, and even so, I thought one could beat her genetics anyway. Many years ago, I called Vivian when she was just starting out and she was so gracious on the phone. What kind of advice can you give me now? I have just been approved for the Forteo and with Silverscript it will still cost me over $900 a month! I’m afraid of the side effects. I will appreciate any suggestions. Thank you.

    • Vivian Goldschmidt, MA

      That’s kind of you, Janice!

  10. Vida

    Hi Vivian,
    My problem is ,I notice every time I take vitaminD ,it cause me migraine head ake I google and I find out some people get same side effect from vitaminD .
    I don’t know what to do ???
    Any suggest action??

    • prioris

      Headache could mean it is drawing in too much calcium to blood serum affecting brain so …
      It could mean that you have MTHFR methylation problem.
      It could mean you have glutamate toxicity problem.
      I needed to take lithium orotate to calm down my NMDA in brain.
      Taurine will work for me also.
      I take 2000 IU D3 per day.
      These are some more things to explore.

    • live4ever

      Consider whether the vit D maybe exerbating a Magnesium deficiency?? Balance is so important. Lack of enough Magnesium can be one of the causes for migraines. There could be other causes as well. Research. Or just try adding plenty of Magnesium for 4 weeks then retry the D. I had migraines and offer sympathy!! I no longer suffer since Magnesium and afew other things

    • Vivian Goldschmidt, MA

      That’s interesting, Vida. Your best bet is to get as much Vitamin D from the sunlight as possible, and maybe try a different brand and type of supplement. It could be that your supplement has an additive of some sort that does not agree with you.

  11. Marlene

    Good morning Vivian,
    Thank you very much Vivian for sharing this Excellent
    article. I continue learning from you and sharing it
    with others.
    Have a wonderful day.

    • Vivian Goldschmidt, MA

      You are very welcome, Marlene. Keep learning!

  12. Murray White

    I thought I was going to see something positive with this article and while it may be generally helpful to others, not so much I don’t think for us. Both of us have been taking 2000 IU daily for a number of years.

    My wife has broken a shoulder and pubic bones in two separate falls. She has many a cramping situation. Cholesterol has been lowered by the use of a substantial dose of MediC Plus. She just had cataract surgery and has perfect vision how with her newly laser implanted lenses and we both take Vitalux and my eyes have issues with being more far sighted and fluctuate daily although, much of my situation stems from RK surgery done 27 years ago.

    My cholesterol seems to be just fine.

    We also take Magnesium and Vitamin B100 Complex and she takes Calcium.

    However, in our case it would not seem that the Vitamin D is benefiting most things mentioned. Hopefully I don’t develop ARMD as I do have a family history of the issue.

    The best way to reduce body fat is simply to not eat much and starting 2 years ago both of us did lose weight although my loss of 90 LB is double what she lost. She is about 165 and I am about 162. When we met 42 years ago we were both 155. It was not Clouds that got in the way — nope — food. And while I love to eat, I just have to try to adjust after I do eat anything substantial. Oh, yes, we do take GPX daily but not in the quantities suggested — would go broke. However, whether it does any good? I have no idea.

    Related to exercise — when I retired at 56 2/3 I said there were four 4 letter words I did not wish to hear.

    Work, Suit, Exer cise and I have been successful in all for 17 years.

    • Vivian Goldschmidt, MA

      Thanks for sharing your experiences, Murray. 🙂

  13. Marc

    Hello Vivian

    Also, recent studies have shown that vitamin D worked better than the flu
    vaccine in preventing influenza.

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