Calcium and Vitamin D

You’d address the problem quickly, before further damage could occur.

If you knew that your bones — which make up your body’s "frame" -— were in danger of becoming weakened, would you have the same urgent concern?

You should.

In older adults, loss of bone density — a condition called osteoporosis — can be a serious health problem. The good news is there’s an easy way to help keep your healthy bones strong and to strengthen bones that have become weakened.

The secret? Calcium and vitamin D.

Calcium is the building block of bones, making them strong and resilient. Vitamin D helps your bones absorb the calcium you consume. Together, the two substances can slow bone loss that occurs with age.

If you have relatively healthy bones, these nutrients can help prevent osteoporosis by maintaining an optimal level of bone density.

If you already have osteoporosis, calcium and vitamin D will help to strengthen weak, brittle bones. In fact, even a small increase in bone density will reduce your risk of fracture.

For maximum benefit, you should consume 1,000 milligrams of calcium and 400 international units (IUs) of Vitamin D daily.

There are two ways to get adequate amounts of these nutrients -— eat a well-balanced diet or take nutritional supplements.

In a well-balanced diet, dairy products such as milk, yogurt and cheese usually provide enough calcium and vitamin D. If you don’t eat a balanced diet or if you avoid dairy products, you may want to take nutritional supplements.

Most multivitamins contain the recommended dosages of both nutrients. Many antacids also have calcium as a primary ingredient and, when taken with vitamin D in the proper amounts, can help protect against bone loss.