Why is bone health important?
Bones are living tissues that constantly wear out and replace. Throughout life, the body seeks to compensate for the loss of bone tissue with the creation of new tissue. The highest bone mass (size and strength) is reached at approximately 30 years. Thereafter, bone mass begins to be lost.
Over time, the loss of bone tissue can cause osteopenia (lower bone mass) and then osteoporosis, a condition in which bones weaken and are more prone to breakage (fractures). Fractures can cause serious health problems, including disability and premature death. It is important to consume enough vitamin D and calcium to maintain healthy bones and reduce the risk of osteopenia or osteoporosis. Frequent exercise and the type in which weight is supported helps keep bones strong.
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Why is vitamin D and calcium important for bone health?
Vitamin D allows the body to absorb calcium. Calcium is necessary to have strong and healthy bones. Without enough vitamin D and calcium, bones may not form properly during childhood and may lose bone mass, weaken and break easily during adulthood. Even if you consume enough calcium in your diet, the body does not absorb that calcium if you do not consume enough vitamin D.
What is vitamin D?
Vitamin D is a fat-soluble vitamin, which means it is stored in the fatty tissue of the body. People normally get vitamin D when exposed to sunlight, which leads to the production of vitamin D in the skin.
Vitamin D is found naturally in very few foods. In the United States, it is added routinely to milk and baby formula. Other good food sources are egg yolks and some types of fish, such as salmon and mackerel. Vitamin D is also available in nutritional supplements.
Did you know?
Vitamin D is the only one that the body produces. Other vitamins such as A, B and C only come from food and supplements.
You probably do not get enough vitamin D if:
- Spend little time in the sun or use a powerful sunscreen
- He has very dark skin
- is over 50 years of age, when the body has less capacity to produce and use vitamin D efficiently
- have certain diseases of the digestive system that interfere with the absorption of fat and vitamin D
- is overweight, because vitamin D can get "trapped" in body fat and be less available for the body's needs
Osteoporosis
What is calcium?
Calcium is a mineral with many functions. Most of the calcium in the body is stored in the bones and teeth, where it contributes to its structure. Calcium comes mainly from the foods you eat.
Among the good sources of calcium are dairy products (milk, cheese, yogurt); products fortified with calcium (foods and beverages with added calcium); fish canned with bones, and vegetables. Like vitamin D, calcium is also available in supplements.
You may need additional calcium if:
- she is a postmenopausal woman
- eat a few dairy products or do not eat them
- have a digestive disease that interferes with the absorption of nutrients
Daily recommended level of vitamin D and calcium for adults
Vitamin D Less than 50 years: 400 to 800 international units (UI)
More than 50 years: 800 to 1,000 IU
Calcium Less than 50 years old: At least 1,000 milligrams (mg)
More than 50 years: At least 1,200 mg
Questions to ask your doctor
- How much calcium and vitamin D do I need?
- How do I know if I am consuming enough?
- Should I take a calcium or vitamin D supplement? How much should I take?
- Should I have an analysis to determine if I have vitamin D deficiency?
- What else can I do to keep my bones strong?