Calcium and Vitamin D for Healthy Bones (Part 2)
Author: Vivian Ho (BASc, Nutrition and Food) Reviewer: Dr. Steven Shao (Pharm. D) **Please click here for part 1**
As we age, our bones get thinner and our bone density decreases, particularly in postmenopausal women due to the drop of estrogen levels. Having enough Calcium and Vitamin D are crucial in keeping our bones strong. Strong bones help support mobility and reduce the risk of bone fracture.
Vitamin D
Vitamin D is a fat-soluble nutrient that helps increase our body’s calcium absorption from food intake. Calcium and Vitamin D work hand in hand together to help keep our bones and muscles strong and maintain body stability. If you have adequate calcium intake, but inadequate Vitamin D, your body will not be able to absorb the calcium effectively. Vitamin D deficiency often leads to calcium deficiency due to the body’s inability to absorb sufficient calcium.
How much Vitamin D do you need per day?
The table below indicates that adults should aim for 600 to 800 International Units (IU) of Vitamin D per day depending on age, but should not exceed 4000 IU per day.
Where can you get Vitamin D from?
Sunlight: Our skin can produce Vitamin D from the sun’s ray. Depending on individual’s skin sensitivity, being out in the sun for 10 to 15 minutes a day for 2 to 3 times a week is a source of Vitamin D. Applying sunscreen limits our body’s exposure to sun which hinders Vitamin D production. However, prolong sun exposure without any coverage or sunscreen may cause skin damage or even lead to skin cancer. Due to the reduced sun exposure during the Winter months in Ontario, our Vitamin D source from sunlight is also reduced. Vitamin D supply from Summer months alone are not enough to meet winter needs. In addition, aging also contributes to decreased Vitamin D absorptions. Therefore, it is important to obtain Vitamin D from nutrition.
Food Sources: Only few foods naturally contain Vitamin D. In Canada, milk and margarine are fortified with Vitamin D by law.
Milk (Skim, 1% M.F, 2% M.F, Evaporated)
Fortified soy, rice and almond beverage
Fortified Margarine
Yogurt & Cheese made with milk fortified Vitamin D (check nutrition facts label)
Egg yolks
Fish (Salmon, light tuna, sardines, snapper, trout, mackerel, herring, halibut)
Supplements: Adults over the age of 50, should take a recommended 400 IU or 10 microgram(mcg) of Vitamin D supplement every day. If you are not getting sufficient Vitamin D, we advise you to check with your family physician first before taking supplement.
Other tips to building healthy bones:
Limit alcohol consumption (Max. 1 drink per day)
Limit caffeine (coffee, cola, energy drink) consumption (Max. 1 cup of coffee per day)
Limit high sodium food (~ 1200mg to 1500mg/day)
Ensure adequate Vitamin B12 intake if you are vegetarian or vegan
Quit smoking
Being physically active by choosing weight-bearing exercises like running, walking, hiking, jogging, stair climbing, low impact aerobics, dancing and golf.
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These presentations are intended for general information purposes only. Audiences are recommended to consult with a qualified healthcare provider and obtain professional advice and subsequent management for your particular conditions. The views and opinions expressed by the speakers do not necessarily reflect the policy or position of Assisting in Medical Expectations.
