Are You Getting Enough Calcium and Vitamin D?

Many nutrients are important for strong bones, but calcium and vitamin D are the two of greatest importance. And you may need more of these nutrients than you think.

Calcium

Bone Health & Osteoporosis: A Report of the Surgeon General states that more than 75% of Americans do not consume adequate amounts of calcium. So how can you be sure you are getting enough calcium? Dairy foods and beverages are excellent sources. Experts recommend consuming at least three servings a day of dairy products including milk, yogurt and low-fat cheeses. But, there are other choices if you do not like or are allergic to dairy products. Some juices, soy-based beverages and other foods are now fortified with calcium. Leafy greens, broccoli, sardines, canned salmon, tofu and legumes are also notable calcium sources.

Vitamin D

Although clinical cases of vitamin D deficiency are rare in the U.S., inadequate intakes have recently been found to be much more common than previously thought. Often referred to as the sunshine vitamin, vitamin D is made by your body with exposure to sunlight. Food sources of vitamin D include fortified milk, ready-to-eat cereals, and vitamin D fortified juices.

Why calcium and vitamin D are important to bone health

Calcium is the major component of your bones. And although you reach peak bone mass in your thirties - you still need calcium. This is because your bones continually rebuild to maintain strength as you age. Also, because calcium is needed for other functions of the body, your bones serve as a reserve if your diet doesn't provide enough. Learn more about the role of calcium in the body.

Vitamin D plays an important role in bone health by helping the body absorb calcium provided by food and beverages. Vitamin D also contributes to the mineralization of bone, but it is its role in aiding calcium absorption that makes vitamin D a natural addition to calcium-containing beverages.