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Are You Getting Enough Calcium and Vitamin D in Your Diet?
Published: Jul 17, 2024
Calcium and vitamin D are vital for strong bones, but are you getting enough from your diet? Learn how these nutrients can impact your health and prevent osteoporosis.
The Role of Calcium and Vitamin D
Calcium and vitamin D work together to keep your bones healthy and strong. While calcium is the main building block of your bones, vitamin D helps your body absorb calcium more effectively. Without enough vitamin D, your body struggles to maintain a healthy calcium balance, which can lead to weaker bones.
Optimal Intake for Bone Health
Experts suggest that postmenopausal women need 1200 mg of calcium and 800 IU of vitamin D daily. For men and premenopausal women, the recommendation is 1000 mg of calcium and 600 IU of vitamin D. However, getting these nutrients from your diet is preferred over supplements.
Foods Rich in Calcium and Vitamin D
Dairy products like milk, yogurt, and cheese are rich in calcium. Dark green vegetables and fortified foods also provide calcium. Vitamin D is found in fortified milk and can be synthesized through sunlight exposure, but many people may still need supplements to reach optimal levels.
Frequently Asked Questions
Adults need between 1000-1200 mg of calcium daily for bone health.
While sunlight helps produce vitamin D, many people require supplements, especially in winter or with limited sun exposure.
Dairy products, green vegetables, and fortified foods are good calcium sources.
Getting calcium from food is preferred as it may have fewer side effects than supplements.
Key Takeaways
Ensuring adequate calcium and vitamin D intake is crucial for preventing osteoporosis and maintaining bone health.
References
- Prentice A. Vitamin D deficiency: a global perspective. Nutr Rev 2008; 66:S153.
- Gerdhem P, Ringsberg KA, Obrant KJ, Akesson K. Association between 25-hydroxy vitamin D levels, physical activity, muscle strength and fractures in the prospective population-based OPRA Study of Elderly Women. Osteoporos Int 2005; 16:1425.
- Cauley JA, Lacroix AZ, Wu L, et al. Serum 25-hydroxyvitamin D concentrations and risk for hip fractures. Ann Intern Med 2008; 149:242.
This article has been reviewed for accuracy by one of the licensed medical doctors working for Doctronic. Always discuss health information with your healthcare provider.
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