Calcium & Vitamin D: A Guide to Supporting Bone Health

Calcium and vitamin D work together to help keep bones strong, support muscle function, and promote overall health.

Think of:

🦴 Calcium = builds bones
☀️ Vitamin D = helps your body absorb calcium

Without enough vitamin D, your body may only absorb a small portion of the calcium you eat — making both nutrients important partners in bone health.

Remember: always consult with your healthcare provider first before starting any new supplements, including over-the-counter products. Individual needs vary.

Why These Nutrients Matter

Getting enough calcium and vitamin D may help:

✔ Maintain strong bones
✔ Support balance and muscle strength
✔ Lower risk of bone loss over time

These nutrients are especially important as we age, since bone density naturally decreases over time.

How Much Do You Need?

Daily needs vary by age.

Calcium Needs

Most adults need:

Females 51-70 years: ~1,200 mg daily
Males 51-70 years: ~1,000 mg daily
70+ years: 1,200mg daily

This includes calcium from both food and supplements.

Vitamin D Needs

Most adults need:

51-70 years: ~600 IU daily
Age 70+: ~800 IU daily

Vitamin D helps your body absorb calcium effectively.

Food Sources of Calcium

Try including calcium-rich foods such as:

🥛 Milk, yogurt, cheese
🥬 Leafy greens (kale, collards)
🐟 Sardines or canned salmon with bones
🌱 Tofu (calcium-set)
🥜 Almonds
🥣 Fortified cereals or plant-based milks

Food Sources of Vitamin D

Vitamin D is harder to get from food alone, but can be found in:

🐟 Fatty fish (salmon, tuna)
🥚 Egg yolks
🥛 Fortified milk or dairy alternatives
🥣 Fortified cereals

Your body also produces vitamin D when skin is exposed to sunlight — though this decreases with age and varies by lifestyle and location.

Tips for Getting Enough

Build Calcium Into Meals

Add yogurt to breakfast
Include leafy greens at lunch
Choose calcium-fortified options when available

Support Vitamin D Intake

Include fortified foods regularly
Spend brief time outdoors when appropriate
Discuss supplementation if recommended by your provider

Pair Them Together

Calcium is absorbed best when vitamin D levels are adequate.

Supplement Considerations

Some people may need supplements — especially if:

Dietary intake is low
Sun exposure is limited
Bone health risk is increased

Important safety notes:

For adults over 50 years old:
- Total calcium intake should generally not exceed 2,000 mg daily
- Vitamin D intake should generally not exceed 4,000 IU daily

Too much of either can increase the risk of side effects such as kidney stones. Always consult with your healthcare provider first before starting any new supplements, including over-the-counter products.

Lifestyle Tips That Support Bone Health

Along with nutrition:

✔ Stay physically active
✔ Include strength or weight-bearing movement
✔ Limit smoking and excess alcohol

Healthy habits support how your body uses calcium.

When to Talk to Your Healthcare Provider

Always check with your provider before taking supplements, and especially if you:

Have kidney disease
Take medications that affect bone health
Have a history of kidney stones
Are unsure about your intake levels

Supplement needs vary from person to person.

Medical Disclaimer

This resource is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individuals should consult their physician, registered dietitian, or qualified healthcare provider before starting supplements or making significant dietary changes, especially if they have chronic medical conditions or are taking medications. Always follow individualized healthcare guidance. Report any side effects to your healthcare provider immediately. Call 911 if you are experiencing a medical emergency.

Sources:

This handout is for educational purposes only and is not a substitute for professional medical advice. Always follow your healthcare provider’s instructions.

This content was created with the assistance of AI. Any AI-generated content was reviewed by a Nurse Practitioner.