Calcium and vitamin D are critical nutrients for maintaining strong bones. Calcium is the primary building block of bone tissue, while vitamin D helps the body absorb calcium efficiently. Getting the right amounts of both calcium and vitamin D are an important part of preventing osteoporosis.
- Calcium: the recommended daily intake of calcium varies by age.
- For adults aged 50 and younger, 1,000 mg per day is generally sufficient, while those over 50 should aim for 1,200 mg per day. Ask your health care provider to see how much calcium you need if you are pregnant or breast-feeding.
- Good dietary sources of calcium include dairy products like milk, cheese, and yogurt, as well as leafy green vegetables, nuts, and fortified foods.
- Vitamin D: the recommended daily intake of vitamin D is 600 IU for adults up to age 70, and 800 IU for those over 70.
- While sun exposure is a natural source of vitamin D, it can also be obtained from foods such as fatty fish, egg yolks, and fortified dairy products.
- Because of limited sun exposure in Canada, reduced vitamin D production with age, and low amounts of vitamin D from our diet, it’s recommended that most Canadian adults receive vitamin D supplements year-round.
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