The Essentials on Calcium, Vitamin D, and Exercise
About Calcium
Why you need it
Calcium makes up a major part of your bones and helps keep bones strong and hard. Your body also uses calcium for other body processes, such as nerve function, and muscle movement. If you don’t supply enough calcium to meet the body’s needs, your body will take calcium from your bones. And as bones lose calcium, they become less dense.
How much you need
According to the National Osteoporosis Foundation, if you’re an adult under age 50, you need 1000 mg of calcium a day. If you’re age 50 or older, aim for 1200 mg daily.
Best ways to get it
There are 3 general categories of calcium sources
- Foods that are natural sources of calcium. These include dairy products, certain vegetables, and some fish.
- Calcium-fortified foods. Some juices, cereals, and breads have calcium added to them.
- Calcium supplements. If you are not getting enough calcium through your diet, supplements may help you meet your daily requirement.
About Vitamin D
Why you need it
Your body needs vitamin D to absorb the calcium you supply. Without enough vitamin D, the bones can lose mass and weaken. Vitamin D also helps muscle performance and balance, which in turn help reduce the risk of falling (a major cause of osteoporosis-related fractures).
How much you need
According to the National Osteoporosis Foundation, if you’re an adult under age 50, you need 400-800 IU (international units) of vitamin D daily. If you’re 50 or older, you need 800-1000 IU.
Best ways to get it
There are 3 ways to get vitamin D:
- Exposure to sunlight. The skin makes vitamin D from the sun’s ultraviolet (UV) rays.
- Foods. Only a few foods contain vitamin D naturally (eg, salmon). Some milk and cereal products are vitamin-D fortified.
- Supplements. Before buying a vitamin D supplement, check the labels of the supplements you currently take; many multivitamins and calcium supplements already contain vitamin D.
Not sure if you’re getting enough vitamin D? It can be difficult to know if you’re getting enough. There is a simple blood test that measures vitamin D levels. If you feel you may not be meeting your vitamin D needs, ask your doctor about this test and how you can increase vitamin D levels.
About Exercise
Why you need it
Certain forms of exercise—weight-bearing exercise and muscle-strengthening exercise—build bone density and help slow bone loss. Other types of exercise, such as balance and posture exercises, can help decrease the risk of falls and broken bones.
How much you need
According to the National Osteoporosis Foundation, you should aim for 30 minutes of weight-bearing exercise on most days, and do strengthening exercises on each major muscle group 2 to 3 times a week.
Best ways to get it
Weight-bearing activities include dancing, walking, low-impact aerobics, and gardening. Muscle-strengthening exercises can be done with free weights, weight machines, or elastic exercise bands.
Important: Before starting any exercise program, talk with your doctor.
