Your beaming smile makes a sunny day even brighter, and that sunny day can return the favor. How does the sun affect your dental health? Let’s shine some light on the subject.
You may have heard how important calcium is to your body. Over 99% of the calcium in our bodies is used to form teeth and bones, providing strength and structure to the hardest parts of the body. But that’s not the only task on the calcium to-do list. Calcium is also necessary for muscles to work, nerves to carry messages, blood to deliver nutrients and oxygen, and the release of hormones. When we don’t get enough calcium in our diets, our bodies start to draw the calcium they need for these critical functions from our teeth and bones. Over time, a severe calcium deficiency can lead to teeth that are more vulnerable to decay, or loose due to weakened bone density in the jaw. For more on how everyday food choices affect your smile, see our related post on good nutrition and healthy mouths.
Calcium and Vitamin D Work as a Team
We can get the calcium we need from a balanced diet. Dairy products are our most common source, and several servings of milk, cheese, or yogurt each day supply most of our needs. If dairy is not on your menu, you can get calcium from other foods like broccoli, kale, collard greens, canned salmon, or sardines. Because calcium is so essential to our health, many foods are fortified with it, including certain juices, bread, cereals, and even tofu.
But there is a catch, and it is a big one. We cannot really benefit from our careful consumption of calcium without the help of vitamin D. If calcium is the doorway to strong teeth and bones, vitamin D is the key that unlocks calcium’s benefits. Without enough vitamin D, our bodies cannot absorb and make use of calcium efficiently. Getting enough of this vitamin can be a challenge, since there are not many foods that are naturally rich in vitamin D.
Where Does Vitamin D Come From?
Sunlight
Vitamin D is called “the sunshine vitamin” because ultraviolet B rays trigger special cells in the skin to convert cholesterol into a basic form of vitamin D, which the liver and kidneys then activate.
Diet
Oily fish like salmon, tuna, and herring, along with cod liver oil, are natural sources. Fortified milk, soy milk, orange juice, and cereals add more to the average diet.
Supplements
If a blood test shows a deficiency, your doctor might recommend a vitamin D supplement dosed to your specific needs.
Sunlight exposure is easy, available, and free, so it can seem like a simple solution. However, we have understandably moved away from spending hours in the sun at a time, since overexposure to UV rays damages the skin, causes premature aging, and raises the risk of skin cancer. If you enjoy time outdoors, talk to your physician about safe sun exposure, which depends on where you live, the time of year, and your skin type. If you need to limit sun exposure, diet and supplements offer other paths to the vitamin D your body needs.
Vitamin D Deficiency and Its Effect on Teeth and Bones
For generations, people who lived in climates with limited sunshine experienced the effects of vitamin D deficiency. Conditions like rickets, where teeth and bones do not form properly, were once common in children who lacked adequate vitamin D. Adults who cannot absorb enough calcium can develop weaker teeth and bones over time as well.
Today, depending on age, dietary choices, skin tone, geographic location, and certain health conditions, some people remain at higher risk for vitamin D deficiency. If you have been told you are low in vitamin D, your doctor might recommend a supplement dosed appropriately for you. Taking more than the recommended amount of any supplement can cause its own problems, so following your doctor’s guidance matters.
A Few Habits That Support Both Vitamin D and Your Smile
- Spend a reasonable amount of time outdoors when it is safe to do so for your skin type
- Include a few calcium- and vitamin D-rich foods in your weekly meals
- Read nutrition labels to see which pantry staples are already fortified
- Keep up with regular dental checkups so we can flag signs of weakened enamel or bone density early
So, which source of vitamin D is best: fortified foods, supplements, or the sun? With any approach, you are getting the key that unlocks the benefits of the calcium in your diet, benefits which help make healthy teeth and bones possible. If you have any concerns, talk to the doctor at our Livingston, New Jersey office, or explore our general family dentistry services at your next visit. Your sunny smile will thank you.
Ready for your next checkup?
Let’s make sure your teeth and gums are as healthy as your smile looks.
Frequently Asked Questions About Vitamin D, Calcium, and Your Smile
How do I know if I’m getting enough vitamin D?
A blood test ordered by your physician is the most reliable way to check your vitamin D level. Signs of low vitamin D can be subtle, so testing is more dependable than guessing based on symptoms alone.
Can low vitamin D really affect my teeth?
Vitamin D helps your body absorb calcium, which is essential for strong teeth and the bone that supports them. Over time, a significant deficiency can contribute to weaker enamel or reduced jawbone density, making regular dental checkups a good way to catch changes early.
Is it safe to get all my vitamin D from sunlight?
Sunlight is an effective natural source, but unprotected overexposure raises the risk of skin damage and skin cancer. Talk with your physician about a safe amount of sun exposure for your skin type, and consider diet or supplements as additional sources.
What foods are naturally high in vitamin D?
Oily fish such as salmon, tuna, and herring, along with cod liver oil, are among the few naturally rich sources. Most people also get vitamin D from fortified foods like milk, orange juice, and cereal.
Should I take a calcium or vitamin D supplement?
Whether a supplement makes sense depends on your diet, sun exposure, age, and any underlying health conditions. Speak with your physician before starting a supplement, since taking more than the recommended amount can cause problems of its own.
