Everything You Need to Know About Osteoporosis and Vitamin D

Calcium and vitamin D are essential to building strong, dense bones when y'all're young and to keeping them strong and healthy equally you age. The data included here volition help yous acquire all about calcium and vitamin D – the ii most important nutrients for os health.

What is Calcium and What Does information technology Do?

A calcium-rich nutrition (including dairy, nuts, leafy greens and fish) helps to build and protect your bones.

Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium enables our blood to clot, our muscles to contract, and our heart to crush. Almost 99% of the calcium in our bodies is in our bones and teeth.

Every solar day, we lose calcium through our skin, nails, hair, sweat, urine and feces. Our bodies cannot produce its own calcium. That's why it's of import to get enough calcium from the food we eat. When we don't become the calcium our body needs, information technology is taken from our basic. This is fine once in a while, but if it happens too often, bones go weak and easier to break.

Too many Americans fall short of getting the amount of calcium they need every day and that can pb to bone loss, low os density and even cleaved bones.

How Much Calcium Practise You Need?

The amount of calcium you need every 24-hour interval depends on your age and sex activity.

Women
Historic period 50 & younger	ane,000 mg* daily
Age 51 & older	ane,200 mg* daily

Men
Age 70 & younger	1,000 mg* daily
Age 71 & older	i,200 mg* daily

*This includes the total amount of calcium you get from food and supplements.

How Much Calcium Do You Eat?

Apply the International Osteoporosis Foundation's Calcium Calculator to find out.

Sources of Calcium

Calcium-Rich Food Sources

Food is the best source of calcium. Dairy products, such as milk, yogurt, and cheese are loftier in calcium. Certain light-green vegetables and other foods incorporate calcium in smaller amounts. Some juices, breakfast foods, soymilk, cereals, snacks, breads and bottled water have added calcium. If you potable soymilk or another liquid that is fortified with calcium, exist sure to milkshake the container well as calcium tin settle to the bottom.

A uncomplicated manner to add together calcium to many foods is to add a single tablespoon of nonfat powdered milk, which contains about 50 mg of calcium. Information technology is easy to add a few tablespoons to nigh any recipe.

Reading Food Labels – How Much Calcium Am I Getting?

To determine how much calcium is in a particular food, check the nutrition facts panel for the daily value (DV). Food labels list calcium as a percentage of the DV. This amount is based on 1,000 mg of calcium per solar day. For case:

• thirty% DV of calcium equals 300 mg of calcium.
• xx% DV of calcium equals 200 mg of calcium.
• fifteen% DV of calcium equals 150 mg of calcium.

Calcium Supplements

The amount of calcium you need from a supplement depends on how much you get from nutrient. Endeavor to get the daily amount recommended from food and only supplement as needed to make up any shortfall. In general, you shouldn't take supplements that you don't need. If you lot get enough calcium from foods, don't have a supplement. There is no added benefit to taking more than calcium than y'all need. Doing so may fifty-fifty comport some risks.

Calcium supplements are available without a prescription in a broad range of preparations (including chewable and liquid) and in dissimilar amounts. The best supplement is the i that meets your needs for convenience, toll, and availability. When choosing a supplement, keep the following in mind:

• Choose brand-name supplements with proven reliability. Look for labels that country "purified" or take the USP (United States Pharmacopeia) symbol. The "USP Verified Marking" on the supplement characterization means that the USP has tested and found the calcium supplement to meet its standards for purity and quality.
• Read the product label carefully to determine the amount of elemental calcium , which is the actual amount of calcium in the supplement, besides every bit how many doses or pills you have to take. When reading the characterization, pay close attending to the "amount per serving" and "serving size."
• Calcium is absorbed best when taken in amounts of 500 – 600 mg or less. This is the case for both foods and supplements. Try to get your calcium-rich foods and/or supplements in minor amounts throughout the twenty-four hours, preferably with a repast. While it's not recommended, taking your calcium all at once is better than not taking it at all.
• Have (nigh) calcium supplements with food. Eating food produces stomach acid that helps your body blot most calcium supplements. The one exception to the rule is calcium citrate, which tin can absorb well when taken with or without food.
• When starting a new calcium supplement, commencement with a smaller amount to better tolerate information technology. When switching supplements, attempt starting with 200-300 mg every day for a week, and drink an extra half dozen-8 ounces of water with it. So gradually add more calcium each week.
• Side effects from calcium supplements, such as gas or constipation may occur. If increasing fluids in your diet does not solve the problem, attempt another blazon or brand of calcium. It may require trial and fault to find the correct supplement for you, but fortunately there are many choices.
• Talk with your healthcare provider or chemist almost possible interactions between prescription or over-the-counter medications and calcium supplements.

What is Vitamin D and What Does it Do?

Vitamin D plays an important role in protecting your bones, both by helping your body absorb calcium and by supporting muscles needed to avert falls. Children need vitamin D to build strong bones, and adults need information technology to keep their bones potent and healthy. If yous don't get enough vitamin D, you're more probable to intermission bones as you historic period.

How Much Vitamin D Do You Need?

Women and Men
Nether age fifty	400-800 international units (IU) daily**
Historic period l and older	800-ane,000 IU daily**

**Some people need more vitamin D. According to the Constitute of Medicine (IOM), the prophylactic upper limit of vitamin D is 4,000 IU per twenty-four hours for nigh adults.

Sources of Vitamin D

There are 3 ways to go vitamin D:

• Sunlight
• Food
• Supplements

Sunlight

Your skin makes vitamin D in reaction to sunlight and stores it in fatty for later use. How much vitamin D your peel tin produce depends on time of day, flavor, latitude, skin pigmentation, age, and other factors.

There are many reasons people exercise not accept enough vitamin D. Every bit we historic period, our skin loses its ability to generate vitamin D. People who live in cities or in institutional settings like nursing homes spend likewise petty fourth dimension outdoors. Even people who spend time outdoors often use sunscreen to prevent peel cancer. Sunscreen with an SPF as depression as 8 reduces vitamin D production by 95 percent.

Vitamin D in Nutrient

Vitamin D is found in very few foods. Sources include fatty fish similar wild-caught mackerel, salmon, and tuna. Vitamin D is added to milk and other dairy products, orange juice, soymilk, and fortified cereals.

Check the food label to see if vitamin D has been added to a particular product. One viii-ounce serving of milk commonly has 25% of the daily value (DV) of vitamin D. The DV is based on a full daily intake of 400 IU of vitamin D. Then, a serving of milk with 25% of the DV of vitamin D contains 100 IU.

It is very difficult to get all the vitamin D you need from food alone. Most people must take vitamin D supplements to get enough to support bone wellness.

Vitamin D Supplements

If you aren't getting plenty vitamin D from sunlight and food, consider taking a supplement. Earlier adding a vitamin D supplement, bank check to see if whatever of the other supplements, multivitamins, or medications you take incorporate vitamin D. Many calcium supplements too incorporate vitamin D.

There are two types of vitamin D supplements. They are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Both types are good for bone wellness.

Vitamin D supplements can be taken with or without food and the full amount can exist taken at one time. While your body needs vitamin D to blot calcium, you do non need to accept vitamin D at the aforementioned time as a calcium supplement. If you need assist choosing a vitamin D supplement, ask your healthcare provider or pharmacist to recommend one.

How Much Vitamin D Should Yous Supplement?

To figure out how much vitamin D yous demand from a supplement, subtract the full amount of vitamin D yous get each day from the recommended total daily amount for your historic period. For case, a 55-twelvemonth-old adult female who gets 400 IU of vitamin D from her calcium supplement should take between 400 and 600 boosted IU of vitamin D to come across the 800 – 1,000 IU recommended for her historic period.

Vitamin D Deficiency: Are Y'all at Risk?

Vitamin D deficiency occurs when y'all are not getting the recommended level of vitamin D over time. Certain people are at higher risk for vitamin D deficiency, including:

• People who spend little time in the sun or those who regularly encompass up when outdoors;
• People living in nursing homes or other institutions or who are homebound;
• People with certain medical atmospheric condition such as Celiac disease and inflammatory bowel disease;
• People taking medicines that affect vitamin D levels such as certain anti-seizure medicines;
• People with very dark skin;
• Obese or very overweight people; and
• Older adults with certain risk factors.

Talk to your healthcare provider if you have whatsoever of these gamble factors. If you have osteoporosis and also accept a vitamin D deficiency, your healthcare provider may temporarily prescribe a high dose of vitamin D to bring you lot up to a healthy level.

A Guide to Calcium-Rich Foods

We all know that milk is a keen source of calcium, merely yous may be surprised by all the different foods you can work into your diet to reach your daily recommended amount of calcium. Use the guide beneath to become ideas of boosted calcium-rich foods to add together to your weekly shopping list.

Produce	Serving Size	Estimated Calcium*
Collard greens, frozen	8 oz	360 mg
Broccoli rabe	eight oz	200 mg
Kale, frozen	eight oz	180 mg
Soy Beans, greenish, boiled	viii oz	175 mg
Bok Choy, cooked, boiled	viii oz	160 mg
Figs, dried	2 figs	65 mg
Broccoli, fresh, cooked	8 oz	sixty mg
Oranges	1 whole	55 mg
Seafood	Serving Size	Estimated Calcium*
Sardines, canned with bones	3 oz	325 mg
Salmon, canned with basic	iii oz	180 mg
Shrimp, canned	3 oz	125 mg
Dairy	Serving Size	Estimated Calcium*
Ricotta, part-skim	4 oz	335 mg
Yogurt, plain, low-fatty	six oz	310 mg
Milk, skim, low-fatty, whole	viii oz	300 mg
Yogurt with fruit, low-fat	6 oz	260 mg
Mozzarella, role-skim	one oz	210 mg
Cheddar	1 oz	205 mg
Yogurt, Greek	6 oz	200 mg
American Cheese	i oz	195 mg
Feta Cheese	4 oz	140 mg
Cottage Cheese, 2%	four oz	105 mg
Frozen yogurt, vanilla	8 oz	105 mg
Ice Cream, vanilla	eight oz	85 mg
Parmesan	i tbsp	55 mg
Fortified Food	Serving Size	Estimated Calcium*
Almond milk, rice milk or soy milk, fortified	8 oz	300 mg
Orangish juice and other fruit juices, fortified	8 oz	300 mg
Tofu, prepared with calcium	4 oz	205 mg
Waffle, frozen, fortified	2 pieces	200 mg
Oatmeal, fortified	1 packet	140 mg
English muffin, fortified	1 muffin	100 mg
Cereal, fortified 35	8 oz	100-i,000 mg
Other	Serving Size	Estimated Calcium*
Mac & cheese, frozen	1 package	325 mg
Pizza, cheese, frozen	ane serving	115 mg
Pudding, chocolate, prepared with 2% milk	4 oz	160 mg
Beans, broiled, canned	four oz	160 mg

*The calcium content listed for most foods is estimated and tin vary due to multiple factors. Check the food characterization to determine how much calcium is in a particular production.

Last Reviewed 02/26/2018

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Source: https://www.bonehealthandosteoporosis.org/patients/treatment/calciumvitamin-d/

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