Most of us know that getting enough calcium is crucial for building strong bones.  But, many of us do not realize the importance vitamin D, calcium’s helpful sidekick.  Vitamin D is essential to building and maintaining strong bones because without it bones would not be able to absorb calcium. 

Essential to the development of bone mass, women should get at least 1200 mg of calcium and 400 – 800 IU of vitamin D per day to maintain healthy bones after age 50.  Because our bodies cannot make calcium, we must ingest enough calcium through diet or supplements.  Since our bodies need calcium to survive, if we do not get enough calcium through our diets, our bodies will remove it from our bones.

Calcium, Vitamin D & Other Medicines

If you are currently taking prescription medications for the treatment of osteoporosis, you should continue to take the recommended amounts of calcium and vitamin D because they all work in conjunction.  But, be certain to consult your physician or pharmacist about the timing of your medicine and supplements, as you may need to stagger them.  Also, be sure to consult your pharmacist or doctor if you are taking other prescriptions or supplements, such as antibiotics or iron supplements, to ensure your safety and the effectiveness of your medication.  

Sources

If you do not eat enough foods rich in calcium, supplements can ensure that you get the recommended daily amount.  Reading the nutritional information available on most food packages will enable you to determine the amount of calcium and vitamin D you have ingested and how that relates to your recommended daily amounts.   

Food Sources of Calcium

 *Remember, no matter what source of calcium you choose, your body can only absorb approximately 500-600 mg at once.  The rest is eliminated in your urine.