Vitamin D & Calcium – A Healthy Bone Building Partnership (Part I)

Our team gets lots of questions about bone health, ranging from questions like “does soda decrease my bone strength?” To “how much calcium and Vitamin D are needed to maintain bone health?” In honor of National Nutrition Month, we want to share some interesting findings from new research being conducted around Vitamin D and Calcium and suggest few ways to get more of both in your diet, if you need them.

According to the National Institute of Arthritis and Musculoskeletal and Skin Disease, a division of the National Institute of Health, “low Calcium intake throughout life is associated with low bone mass and high fracture rates.” And while Calcium is critical in building bone health and density, Vitamin D is needed for the body to absorb this Calcium. According to findings from the CDC last year, about 1/3 of all Americans are deficient in Vitamin D. So if you’re looking for ways to boost your Calcium or Vitamin D intake, where should you start? Well, first, check out the latest recommendations on Calcium and Vitamin D intake from the Institute of Medicine:

Calcium & Vitamin D Recommendations

Then, after taking a look at your own diet as it compares to these recommendations, determine whether you need more or less of either Calcium or Vitamin D in your diet. If you need more of either, below we’ve listed some sources of both Calcium and Vitamin D.

Good Sources of Vitamin D

  • Sunlight
  • Supplements
  • Food
    • Cod Liver Oil
    • Fatty Fish (Swordfish, Salmon, Tuna, Mackerel)
    • Fortified Orange Juice or Milk
    • Eggs (Vitamin D is in the yolk)
    • Fortified Dairy Products & Cereals

Good Sources of Calcium:

  • Dairy Products
  • Fortified Cereals and Soy Beverages
  • Tofu
  • Spinach, Soy Beans, Beet Greens & Collards
  • White Beans

As is always the case, you should consult with your physician before changing your intake of any vitamin or nutrient, so make sure to discuss your bone health concerns with he or she at your next visit to get advice specific to your needs. If you have additional tips and ideas on Calcium, Vitamin D, or bone health, please leave them for us in the comments below!

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