CALCIUM AND VITAMIN D FOR BONE HEALTH


Calcium is a vital mineral  important for our body mainly for bone health.It also helps in blood clotting,helps in muscle contracting and helps nerves to send messages. Everyday we lose calcium through skin,hair,nails,urine,faeces and sweat. But our body cannot synthesise new calcium. So it is important to eat calcium containing foods as our body cannot synthesise calcium on its own.If we do not get necessary calcium,it is taken from our bones. Calcium gives strength and density to the bones, prevents bones from getting brittle and fragile leading to breakage and  forms strong and healthy teeth.

As age advances,people who do not have healthy bones may suffer from a condition called “Osteoporosis”.   Due to Osteoporosis bones weaken and become fragile which can lead to fracture at a later stage. It usually occurs in the spine, hip, arm and bones near the wrist. Consuming enough calcium and vitamin D is an important step in preventing and treating osteoporosis.

The daily requirement of  calcium  depends on your age and sex.

WOMEN

Age 50 & younger

1000 mg daily

Age 51 & older

1200 mg daily

 

MEN

Age 70 & younger

1000 mg daily

Age 71 & older

1200 mg daily

 

 Foods and drinks containing calcium and vitamin D 

Foods and drinks that have a lot of calcium include:

  • Low fat and non fat milk, yogurt, cheese, cottage cheese, ice cream, and other dairy products
  • Green vegetables
  • Some snacks and breads
  • Foods that have calcium added to them, such as juices, cereals, and soy milk

 Vitamin D helps in protecting our bones and our body needs it to absorb calcium . It is needed both by children and adults.

Requirement of Vitamin D

WOMEN AND MEN

Under age 50

400-800 international units (IU) daily

Age 50 and older

800-1,000 IU daily

Vitamin D is available from  sunlight,food and supplements.

Your skin forms vitamin D from the UV rays of the sun. It is stored and used later.

Foods and drinks containing vitamin D include:

  • Soy Milk, orange juice, or yogurt with vitamin D added
  • Cooked salmon, mackerel or tuna
  • Cod liver oil
  • Cereals with vitamin D added

 Supplements — Supplements are tablets,capsules or liquids which contain nutrients. A person deficient in calcium or vit D can get it by taking these supplements.

When should I take calcium or vitamin D supplements? — If you do not get enough calcium or vitamin D from your food or sunlight, you need to take supplements.

Your doctor at Idea clinics will decide  the dose, what type and how much supplement you should be taking and also when to take it with relation to the food timings.

Side effects of calcium supplements — Common side effects of calcium supplements can include:

  • Stomach upset
  • Constipation in people already suffering from it.

 Splitting up the calcium dose can reduce side effects to some extent.

Some people on calcium supplements are prone to get kidney stones.

Intake of  too much calcium or vitamin D can cause problems. So one should be cautious in taking these supplements on their own for a long duration without the consultation of a doctor.