Article at a glance
- Calcium and vitamin D are the two most important nutrients for bone health.
- Calcium helps build and strengthen bones, while vitamin D improves calcium absorption.
- Both vitamins can be obtained through diet and supplements. Vitamin D can also be obtained through sunlight.
What Impacts Bone Health?
Bone health plays an important role, as it provides the foundational structure for our bodies. Our bones change over time, with bone mass decreasing as we age. If our bones become too weak, it can result in an increased risk of broken bones and joint conditions like osteoporosis.
There are a few different things that can impact bone health, such as:
- Maintaining a healthy weight: Being significantly over- or underweight can place stress on the bones.
- Being physically active: Those who are more physically active or exercise regularly are more likely to have strong bones.
- Using alcohol and tobacco products: Drinking more than 1–2 glasses of alcohol a day can contribute to poor bone health, and regular smoking can weaken bones over time.
- Getting enough vitamins: Having vitamin deficiencies, particularly in vitamin D and calcium, can result in weaker bones.
What is Osteoporosis?
Osteoporosis is a bone disease that causes bone density and bone mass to decrease. This condition slows down the bone formation process, leaving bones brittle and weak and more susceptible to fractures and injuries.
In its early stages, osteoporosis often lacks noticeable symptoms and may only be diagnosed following a bone fracture. However, those over 50 are more likely to be diagnosed with osteoporosis, a reminder to prioritize bone health as we get older.
Note: For more information about osteoporosis symptoms and treatments, visit this source.
Risk Factors
Risk factors for those with poor bone health may include:
- Having a bone or joint condition, such as osteoporosis
- Being over the age of 50, particularly women
- Having a family history of osteoporosis or other bone disease
- Excessively drinking alcohol or being a heavy smoker
- Not being physically active
Which Vitamins Do We Need to Support Bone Health?
There are a few different vitamins that aid in supporting bone health. The two most important ones are calcium and vitamin D.
- Calcium is the most common nutrient associated with strong and healthy bones. It helps improve bone density by bonding with other minerals, such as phosphate, and forms hard crystals that keep bones strong and resistant to fractures.
- Vitamin D is a fat-soluble vitamin that is essential to bone health because it helps your body absorb calcium. It also helps support muscles, decreasing the likelihood of falls that may injure your bones.
Both of these vitamins work together to keep your bones healthy.
How to Get Enough Calcium
While you may think drinking a glass of milk will provide your entire calcium intake for the day, that’s not the case. On average, adults need about 1,000 mg of calcium daily.
Our bodies aren’t able to make calcium on their own. We must consume it, either through our diets or through calcium supplements.
Calcium Food Sources
There are plenty of ways you can include more calcium in your diet. Examples of calcium-rich foods include:
- Dairy products, such as milk, cheese, and yogurt
- Green, leafy vegetables such as kale and broccoli (not spinach)
- Canned fish with bones, such as salmon and sardines
- Soy beans
- Nuts, such as almonds or sunflower seeds
Because dairy products are the most common food sources of calcium, certain diets that avoid dairy, such as veganism, need other ways to get enough calcium. Additional sources of calcium include:
- Calcium fortified plant-based milks, like soy milk
- Soy products, such as tofu and tempeh
- Beans and pulses
- Leafy greens, such as kale and bok choy
- Breads and grains that use calcium-fortified flour
It’s worth noting that foods high in sodium can cause your body to lose calcium at higher rates, so you’ll want to be mindful of how much sodium you consume in your diet.
Calcium Supplements
Calcium supplements can be taken if you’re unable to meet your calcium requirements from diet alone. There are multiple types of calcium available in supplement form, the two most common being calcium carbonate and calcium citrate. Calcium carbonate is the primary form found in most dietary supplements.
Some calcium supplements may be combined with other vitamins, such as vitamin D or magnesium, to boost absorption. Read the label and consult a healthcare provider before taking new supplements so you don’t run the risk of elevated calcium levels.
How to Get Enough Vitamin D
Vitamin D is a nutrient that is best absorbed through the skin. Getting enough sun exposure on a regular basis is the most effective way to get vitamin D. However, you want to ensure you’re still protected, as too much sun can burn your skin and put you at risk for conditions such as skin cancer. The best way to protect your skin to wear SPF for protection when you’re outdoors.
On average, adults under 50 need between 400 and 800 IU (international units) of Vitamin D daily. Those over 50 need between 800 and 1,000 IU of Vitamin D daily. On average, it’s recommended to get 10–30 minutes of sunlight per day (up to 2 hours during the winter) to get enough Vitamin D. However, the amount of sunlight for each individual can vary based on skin tone, location, and time of year.
Vitamin D Food Sources
As mentioned, the best source of vitamin D is the sun. However, for those who live in areas that don’t provide much sunlight or those who can’t risk much sun exposure, there are other ways to get vitamin D.
Even with a healthy diet, there are very few foods that have vitamin D, but some examples include:
- Salmon
- Mackerel
- Tuna
- Vitamin D fortified foods, such as orange juice or breakfast cereals (look on the labels to see if the product is fortified with vitamin D)
Vitamin D Supplements
Because it’s difficult to get all the vitamin D from diet or sun alone, vitamin D supplements can also help.
There are multiple forms of vitamin D you can take, such as D2 and D3. Both are ideal for bone health, though in some cases, vitamin D3 may be more effective as it’s considered a more active form of the vitamin.
There are designated vitamin D supplements you can take, but vitamin D is also found in a wide variety of multivitamins and other vitamin supplements. A healthcare provider may prescribe vitamin D supplements for you if you’re deficient in vitamin D, and can help you determine the right supplement for your vitamin D needs.
As is the case when you consume too much calcium, overdoing vitamin D can also contribute to hypercalcemia (when too much calcium is in the bloodstream). Elevated vitamin D levels may cause symptoms such as vomiting, frequent urination, nausea, fatigue, confusion, and muscle weakness, among others. So, always consult a healthcare provider before starting new supplements to ensure you’re taking the proper amounts.
Other Important Vitamins For Bone Health
There are other vitamins that can help support bone strength, such as:
- Magnesium (for muscle and bone support)
- Vitamin K (helps with building and maintaining bone health)
- Vitamin B12 (helps with bone density and prevents brittle bones)
Should I Take Bone Health Supplements?
Dietary supplements can be extremely helpful by ensuring you have all the vitamins and nutrients your body requires. While many vitamins can be found in a balanced diet, there are conditions that make it difficult for the body to maintain a balanced nutrient level.
You should talk to a healthcare provider before starting dietary supplements, as too much calcium or vitamin D can have negative effects, such as kidney stones or hypercalcemia. When looking at supplements, you may notice that the amount of vitamins in each serving will likely be higher than what you need. This accounts for how much of the vitamin may not be properly absorbed during consumption.
A healthcare provider can run tests to determine how much of each vitamin you need and can make recommendations for dosage.
Vitamin Deficiencies: When Should I See a Doctor?
It’s not uncommon for people to have some level of vitamin deficiency. While it’s important to receive all the vitamins and nutrients your body needs, it may not always be immediately apparent that you have a vitamin deficiency.
For some, symptoms such as muscle weakness, skin problems, and fatigue can potentially point to a vitamin deficiency. If you experience any of these, it’s best to make an appointment with a doctor to determine if your vitamin levels are at the appropriate levels.
It may also be worth making regular appointments if you are at a higher risk of having vitamin deficiencies following groups are at higher risk of vitamin deficiency:
- Children
- Young women
- Adults over 65
- Vegans and vegetarians
- Non-hispanic Black people and Mexican Americans (higher risk for vitamin D deficiency)
- People with limited sun exposure (such as those who are ill or bed-bound)
- People with malabsorption conditions such as Crohn’s disease or celiac disease
Vitamin deficiency risks can vary by population, so even if you do not fall into any of these categories, it’s still worth having a checkup to ensure your vitamin levels are where they should be.
FAQ
How much calcium do I need?
Specific calcium needs depend on each person. On average, it’s recommended to consume 1,000 mg of calcium per day.
How much vitamin D do I need?
Specific vitamin D needs vary by person. On average, it’s recommended to consume between 800 and 1,000 IU (for older adults) and between 400-800 IU for adults under 50.
Which is better for osteoporosis, vitamin D or D3?
While both forms are ideal for bone health, D3 may be more effective at raising vitamin D levels and keeping them elevated for longer periods of time.
What are other ways I can improve my bone health?
Strength training, limiting or abstaining from alcohol and tobacco products, weight-bearing exercises like walking or dancing, eating a balanced diet rich in calcium and Vitamin D, and keeping a healthy weight can all help strengthen your bone health.
