Calcium and Vitamin D

Calcium is an essential nutrient. Almost every cell in your body needs calcium. The heart, nerves, muscles, blood, colon and bones need calcium every day.

Your bones depend on calcium for strength. About 99 percent of your body's calcium is stored in your bones. The rest circulates in your blood and takes part in important functions. If there is not enough calcium circulating in your blood, the body takes the calcium it needs from your bones.

Vitamin D is also vital to the health of your bones. It has been shown to increase the bone mineral density (BMD) of older adults and reduce their risk of falls. Often referred to as the "sunshine vitamin," vitamin D increases calcium absorption in the gut and regulates calcium and phosphorus balance in the blood.

Not only is vitamin D critical for your bone health, but higher amounts may also help fight off infections and reduce the risk of certain cancers. Despite these benefits, many adults are vitamin D-deficient.

Calcium and Vitamin D Recommendations

Osteoporosis Canada recommends that individuals with osteoporosis and that adults over the age of 50 get 1500 mg of elemental calcium and 800 international units (IUs) of vitamin D daily. Recent studies  suggest that women over age 70, those with a history of heart attacks and strokes, and those with reduced kidney function, should limit their calcium intake to 1000 mg per day.  Adults ages 19 to 50, including pregnant or lactating women, should aim to get 1000 mg of calcium and 400 IUs of vitamin D daily.

Food Sources of Calcium

Each serving below provides 300 mg of calcium:

The best source of calcium is milk and calcium-rich foods. Consider supplements if it is impossible to get enough calcium from your diet. Your doctor or a registered dietitian can recommend the amount and type of calcium supplements you need to take.

Sources of Vitamin D

Vitamin D occurs naturally in very few foods: cod liver oil, fatty fish, such as salmon, tuna, mackerel or sardines, and egg yolks. Vitamin D is also added to milk and some rice and soy beverages. For adults over 50 years of age, it is almost impossible to get the recommended daily intake of vitamin D through food sources alone.

Sunlight helps your body to produce vitamin D. In the fall and winter months, the sun becomes weak in Canada and does not allow us to get as much of the vitamin. For this reason, vitamin D supplements are often required.

Be aware that it is possible to get too much vitamin D. How much is too much is the subject of debate: Health Canada advises against taking more than 2,000 IUs a day whereas others say anything under 10,000 is safe.

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