Calcium and Vitamin D

Osteoporosis is the progressive loss of bone mass and can lead to further complications such as bone fractures. Men and women BOTH need calcium and vitamin D. Vitamin D aids in calcium absorption so both are essential. But, how much do we need?

Those of the ages 19-50 need 1,000 mg per day of calcium and 600 IU per day of Vitamin D.

Females from the ages 51-70 need 1,200 mg per day of calcium and 600 IU per day of Vitamin D.
Males from the ages of 51-70 need 1,000 mg per day of calcium and 600 IU per day of Vitamin D.

We all hear that we need to drink our milk for healthy bones but it isn't the only source of calcium! Make sure that, if you aren't getting enough dietary calcium, to look into a supplement.

Calcium is in dairy foods such as milk, yogurt and cheese. Canned fish such as sardines and salmon (keep the bones in!) are also great sources. Foods with added calcium include some cereals, juices, and soy products (think tofu and soymilk).

What about Vitamin D?

Vitamin D is also added to many foods so make sure to read the labels. It is also found in tuna, salmon and mackerel.