Protecting bone health is crucial, especially in midlife. The body reaches peak bone density around age 30, and after this point, bones gradually become weaker with age. Dr. Ian Smith, a physician and author, emphasizes the importance of calcium and vitamin D in maintaining strong bones.
Calcium and Vitamin D: Partners in Bone Health
Calcium helps build strong bones and teeth, while vitamin D helps the gut absorb it. Dr. Smith explains that calcium is like the bricks, and vitamin D is the delivery truck that gets it where it needs to go. The top sources of calcium include dairy products, calcium-fortified plant milks, and soy. Fatty fish and fortified milk are rich in vitamin D.
Dr. Smith recommends consuming foods high in both calcium and vitamin D to protect bone density. He notes that it’s not necessary to eat these foods together, but rather to ensure that both are included in one’s diet. A common mistake people make is increasing calcium intake without getting enough vitamin D to absorb and use the mineral.
The recommended intake for calcium is 1,000 milligrams per day, while women over 50 and adults over 70 need 1,200 milligrams per day. The recommended intake for vitamin D is 15 micrograms (600 IU) for adults and 20 micrograms (800 IU) for adults ages 70 and older.
Original reporting: NBC10 Boston — read the source article.
