Calcium, Vitamin D and Bone Health

Bone health is important throughout life, but it is especially important for elderly individuals. Sadly, falls become more commonplace as we age, and weak bones increase the likelihood that breaks and fractures will occur. There are two components to bone health: calcium and vitamin D consumption.

Adequate calcium consumption throughout your lifetime will help to contribute to good bone health. Calcium is a necessary mineral that helps to build bones. According to the National Osteoporosis Foundation, 99% of our calcium is located in our bones and our teeth. You can get calcium by from a nutritious diet or by taking supplements. Increased calcium intake will help to reduce bone density loss, and numerous studies have shown that low calcium intake can lead to osteoporosis and low bone density. Additionally, calcium is needed to help other systems in our body work, like our muscular and nervous system. The reason calcium intake is important is because when we do not consume enough calcium, our body will take necessary calcium from our bones, which is where it is stored. According to the National Osteoporosis Foundation, women under age 50 should consume 1,000 mg daily and women over 51 should consume 1,200 mg daily. Men age 70 and younger should consume 1,000 mg daily, and men over the age of 71 should consume 1,200 mg daily. That being said, there is one other vitamin that calcium consumption is dependent upon.

Vitamin D is this vitamin, and it is crucial for calcium intake. Why? Vitamin D is allows for and enhances the absorption of calcium from food, sunlight and supplements in the intestines. You can get a substantial amount of your vitamin D from various foods. If you’re looking to increase your intake of vitamin D, increase your intake of fatty fish, fortified cereals, fortified dairy products, and increase your intake of green leafy vegetables. In addition to eating a healthy, balanced diet, be sure to spend some time outside in the sun. You can absorb vitamin D while outside! Your body synthesizes UV rays into vitamin D! That being said, do not spend too much time outside without sun screen or else you’ll run the risk of getting a sun burn. However you get your vitamin D, be sure to make sure you are getting enough because it prevents bone density loss by allowing for the absorption of calcium.

For more information on Vitamin D and bone health, visit the follow websites:

National Institutes of Health: Vitamin D

National Institutes of Health: Calcium