According to Dr. Ian Smith, it’s essential to start protecting bone health early in life. The body reaches peak bone density around age 30, after which bones gradually become weaker with age. Bone density refers to how porous our bones are, measured by the amount of calcium and other minerals.
Importance of Calcium and Vitamin D
Dr. Smith emphasizes the importance of both calcium and vitamin D in maintaining strong bones. Calcium helps build strong bones and teeth, while vitamin D helps the gut absorb it. The top sources of calcium include dairy products, calcium-fortified plant milks, and soy. Foods highest in vitamin D include fatty fish and fortified milk.
Dr. Smith recommends consuming 1,000 milligrams of calcium per day, with women over 50 and adults over 70 needing 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: NBC Connecticut — read the source article.
