Bone Health

Vitamin D, Calcium and Bone Health

Overview: Bone health and strength relies on calcium and vitamin D. The body does not make calcium, it is absorbed from food. To do this our bodies need vitamin D. If we don’t have enough calcium in our diet it is removed from our bones. Over time this weakens bones and may lead to osteoporosis. Men and women are at risk for osteoporosis if poor intake of calcium, vitamin D and lack of exercise.

Calcium: Choosing foods high in calcium is one way to get daily recommended intake. Calcium content of food varies. Generally the more fat a food has the less calcium it has. See list on reverse side for some suggestions.

Vitamin D: Not many foods naturally contain vitamin D – only found substantially in fish. Some foods have vitamin D added (ex: fortified milk and cereal), often this is at very low levels. Supplementation is the most effective way to get vitamin D. Unlike calcium supplements, which are not absorbed if more than 500 mg at one time, full recommended vitamin D intake can be taken once daily. Some people need extra vitamin D for good bone health.

Maintaining Bone Health With Age – Each year approximately 1.5 million older Americans have fractures (broken bones) due to weak bones. This leads to temporary or permanent disability and even death. Bone can get stronger or weaker over time depending on how we take care of it. As we age our bones are affected by genetics, nutrition, exercise and hormonal loss. We cannot change our genes but we can control our nutrition and activity level, and if needed take osteoporosis medications. You are never too old or too young to improve your bone health!

Calcium Content of Selected Foods

Tips for Healthy Bones

• Understand your individual risk for fracture and bone loss. This is based on any risk factors for fracture and your bone density. Genetics plays a role in bone health. Some people have high rates of bone turnover after menopause or with aging. Ask your doctor if you need a bone density test.
• Be active every day. Strength building and weight bearing activities help build strong bones. Children should exercise at least one hour daily. Adults should have a total of at least 30 minutes of activity daily.
• Maintain a healthy weight. Older adults that are overweight have increased risk for falling. Underweight individuals have increased risk of bone loss.
• Get enough calcium and Vitamin D. See recommendations on reverse side.
• Do not smoke. Smoking can decrease bone mass and increases risk for fracture (broken bones)
• Limit alcohol use. Heavy alcohol use decreases bone mass and increases risk for fracture (broken bones)
• Reduce risk for falling. There are many changes that can be made in your home to prevent a fall. Remove obstacles like rugs and add safety features – such as grab bars and non-slip mats
• Consider bone-boosting medications. In addition to calcium and vitamin D supplements there are medications that slow bone loss and increase bone strength. Talk to your doctor about these options.

Where to find more information?

1. National Institutes of Health (NIH) Dietary Supplement Fact Sheet: Calcium (www.ods.od.nih.gov/factsheets/calcium)
2. NIH Osteoporosis and Related Bone Diseases – National Resource Center (www.bones.nih.gov)

Email: NIHBoneInfo@mail.nih.gov Toll Free: 800-624-BONE (2663) TTY: 202-466-4315 Fax: 202-293-2356

3. National Osteoporosis Foundation (NOF) 1150 17^th St. NW, Washington, DC 20036 (www.nof.org)
4. National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) Information Clearinghouse, NIH

(www.niams.nih.gov) Email: NIAMSinfo@mail.nih.gov Toll Free: 877-22-NIAMS (877-226-4267) TTY: 301-565-2966

5. Best Bones Forever! (www.bestbonesforever.gov)