Calcium and Vitamin D

Calcium is essential for building and maintaining strong bones. Adults should aim for at least two to three servings of calcium-rich foods a day. You need at least 500 mg of calcium each day. Good dietary sources include dairy products, leafy green vegetables, nuts, tofu, and calcium-fortified plant milks.

Calcium is needed to build strong bones, and vitamin D helps your body absorb it – both are essential for maintaining good bone health.

Research shows that it is safer and more effective to get calcium from your diet rather than relying on supplements. There is no strong evidence that calcium supplements prevent fractures, and they may potentially cause heart problems, especially in postmenopausal women. If you are concerned about your calcium intake, talk to your healthcare provider or dietitian.

You need Vitamin D for calcium absorption and overall bone health. It’s naturally produced in your skin through sunlight exposure. You can get some vitamin D from food such as fatty fish, liver, egg yolks, some fortified foods and supplements. People at risk of deficiency include those who are housebound, wear veils, or have dark skin. While most adults get sufficient vitamin D from everyday activities, supplements may be necessary for those at risk of deficiency. Taking vitamin D without a deficiency does not improve bone health.

For optimal bone health, combine a calcium-rich diet with adequate vitamin D. Always consult with a healthcare provider before starting any supplements to ensure they are appropriate for your needs.