Calcium and Vitamin D: Essential Nutrients for Bone Health

Calcium and Vitamin D your bones to keep blood calcium at for Everyone normal levels. For a lifetime of Building strong bones is a lot like healthy bones: building a healthy balance in your • consume 3 servings of low-fat or fat-free milk or other dairy alcium and “calcium bank account.” Bones are C living tissue and constantly in a state products every day. vitamin D are both of turnover, making calcium deposits • supplement your diet with calcium essential nutrients when it and withdrawals daily. Vitamin D is from calcium-fortified foods and comes to bone health. also essential for strong bones. Your beverages, if you don’t or can’t Although most people link body needs it for optimum bone consume milk. calcium to strong bones, strength and to help absorb calcium. • follow an overall healthy eating vitamin D sometimes gets However, most people are not getting plan using the MyPyramid Food overlooked—and it enough of either of these nutrients. Guidance system shouldn’t. Recent research Bones don’t come with a lifetime (www.mypyramid.gov) and • be physically active with weight- shows that vitamin D guarantee. They need continuing maintenance or they can weaken and bearing exercise like walking, plays an important role, break. If your diet is low in calcium, running or weight training. along with calcium, in your body will take calcium from bone health. The stronger your bones are at age 30, Calcium and Vitamin D Goals the more you will have Age Calcium Vitamin D “invested” in your (males & females) (mg*/day) (IU**/day) “calcium bank account” as you get older. To 1–3 500 200 maintain strong bones and 4–8 800 200 get enough calcium and 9–18 1,300 200 vitamin D in your diet, 19–50 1,000 200 stay active with weight- 51–70 1,200 400 bearing exercise and get 15 71 and over 1,200 600 minutes of sunlight several *Milligrams ** International Units times a week. This fact sheet is sponsored by Tropicana. The contents have been reviewed by the American Dietetic Association’s Fact Sheet Review Board. The appearance of this information does not constitute an endorsement by ADA of the sponsor’s products or services. This fact sheet was prepared for the general public. Questions regarding its content and use should be directed to a dietetics professional. How much calcium and calcium source, it is found in only vitamin D do you need? certain fruit juices. The Institute of Medicine of the National Academy of Sciences sets A registered dietitian can help you the dietary recommendations for the choose foods or a combination of daily nutrition requirements for foods and a supplement to meet your Americans. The recommendations for individual calcium and vitamin D calcium and vitamin D can be found needs, while keeping in mind that Information in the table on page 1. calcium intake should not exceed American Dietetic 2,500 milligrams per day. Association Focus on Food First! Knowledge Center Dietitians recommend food as the More Tips for Bone Health primary source of vitamins, minerals • Do some weight-bearing activities For food and nutrition and other nutrients, such as calcium daily—like walking, running, information or for a and vitamin D. Dairy products, dancing, weight training. referral to a nutrition fortified cereals and calcium-fortified • Avoid smoking and excessive professional in your orange juice are good sources of alcohol intake. area call: calcium and vitamin D. • Ask your physician if you need a 800/366-1655 bone density test based on your Are all sources of calcium risk factors for osteoporosis or if or visit: absorbed efficiently? you are a woman over age 50. www.eatright.org Calcium is absorbed best if your • Read food labels and look for foods intake of calcium-rich foods is spread and beverages that provide calcium out during the day.For all sources of and vitamin D. calcium, adequate vitamin D from • Choose a calcium supplement— food or sunlight is necessary to help if you need it—that contains the absorption. The calcium in milk vitamin D. products is very well absorbed as is • See a registered dietitian for www.tropicana.com the calcium in fruit juice fortified individual assistance and with calcium citrate malate. Since recommendations. calcium citrate malate is a patented Sources of Calcium and Vitamin D Foods and Beverages Calcium Vitamin D (milligrams) (International Units)

Milk, low-fat or non-fat, 301 98 1 cup American Dietetic Calcium & vitamin D- 350 100 Association Fortified orange juice, 1 cup Your link to nutrition and healthsm 120 South Riverside Plaza, Suite 2000 Fruit yogurt, low-fat, 1 cup 372 100 Chicago, Illinois 60606-6995 Cheddar cheese, low-fat, 2 oz. 236 *

Salmon, pink, canned with 208 530 soft bones, 3 oz.

*Not a significant source of nutrient indicated. Note: Sunlight causes skin to make vitamin D and, for most people, 15 minutes of sunlight several days a week (with hands and face exposed) is enough.