Bone Care: Why Calcium and Vitamin D Matter as You Age
As people age, their bones weaken, a condition particularly pronounced in women during menopause. During this period, women experience rapid bone mass loss, which, while slowing down post-menopause, continues annually. Men also start losing bone mass around age 50.
The Impact of Weak Bones
Weaker bones increase the risk of fractures and breaks. Vitamin D plays a crucial role in maintaining muscle strength and balance. Insufficient vitamin D elevates the risk of falls and subsequent bone fractures, contributing to the higher incidence of hip fractures in individuals aged 70 and above.
The Balance of Supplements
Excessive supplementation can be detrimental. Overconsumption of calcium may lead to kidney stones, while excessive vitamin D can paradoxically increase the risk of falls and fractures. Therefore, achieving the right balance is essential.
Recommended Intake
According to the National Academies of Sciences, Engineering, and Medicine:
- Women over 51 and men over 71: 1,200 milligrams of calcium daily.
- Men aged 51-70: 1,000 milligrams of calcium daily.
- Adults aged 51-70: 15 micrograms of vitamin D daily.
- Adults over 70: 20 micrograms of vitamin D daily.
Dietary Sources
Most individuals obtain calcium from dairy products such as milk, cheese, and yogurt. Those with inadequate dairy intake may require supplements, while those with sufficient dairy consumption likely do not need additional calcium.
Vitamin D and Sunlight
Sunlight aids the body in producing vitamin D. Residents of sunny regions with adequate sun exposure may not need supplements. However, in northern states, the sun's strength wanes from October to March. During these months, older adults should consider taking 800 to 1,000 international units of vitamin D daily.
Nutritional Precision
As people age, their appetite often decreases, making it challenging to meet nutritional needs through diet alone. Therefore, careful attention to diet is crucial for maintaining health and well-being.
