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How Vitamin D and Calcium Can Keep Your Bones Healthy

Calcium and vitamin D have to be in tandem for strong bones. One without the other doesn’t quite work. As they age, adults need enough calcium and vitamin D for healthy bones. However, many people don’t meet daily requirements for these two nutrients. The result is loss of bone density and osteoporosis. Calcium is one of the most important minerals for the body. It is an essential bone mineral that keeps bones strong and healthy. In addition, calcium plays an important role in blood clotting. It also helps in the contraction of muscles. Much of the calcium in the body is locked in the bones and teeth. But each day the human body loses this nutrient through sweating, urination, and excretion of waste. Since the human body doesn’t produce calcium, it has to receive this mineral from food sources. When there is too little calcium in the blood, the blood tends to draw the mineral from the bones, hence the loss of bone mineral density.

How much calcium do you need? The recommended amount of calcium on a daily basis is 1,000 milligrams for adults aged 50 and below. Those above 50 need a little more calcium (1,200 milligrams) to compensate for age-related bone loss, less absorption of the mineral in the intestines, and fast excretion of the mineral through the kidneys. Calcium levels should be kept normal so the body doesn’t steal the mineral from the bones. Men should talk about their doctors regarding taking calcium supplements, because research suggests that high intake of the mineral raises prostate cancer risks.

On the other hand, it’s not enough that you have sufficient calcium in your body. To be effective, it should be properly absorbed. This is when vitamin D comes into the picture. Without this vitamin, calcium will not be absorbed by the bones. In other words, bones need both nutrients to remain in shape. When either is lacking, bone health becomes compromised. Your body can manufacture its own vitamin D with the help of sunlight. The best way to obtain this vitamin is to expose yourself to the sun for up to 30 minutes without sunscreen. Do this twice a week. Fair-skinned people should reduce sun exposure to 10 minutes to avoid sunburn and skin cancer risks. Vitamin D supplements are available for people who don’t like to bask under the sun. Foods that contain this vitamin are salmon, tuna, and mackerel. Fortified milk may also contain this vitamin. Anyway, check food labels if they contain vitamin D. Why is ensuring the health of bones paramount? Well, bones are the framework of the body. More importantly, many bone structures enclose vital organs. In addition, bones also serve as storage reservoirs for calcium and phosphorus. When the body needs these minerals, the bones release them.

Calcium and vitamin D to prevent bone ailments!  

Calcium and vitamin D have to be in tandem for strong bones. One without the other doesn’t quite work. As they age, adults need enough calci...

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