Friday, April 5, 2013

Article # 453. How Much Calcium & Vitamin D Should Adults Take?





Calcium and vitamin D are essential nutrients your body needs to grow and maintain healthy bones and teeth. When one or both of these nutrients are deficient, you increase your risk of bone loss and fractures. You can obtain calcium and nutrients from food and supplements. Consult your doctor about your daily requirements for calcium and vitamin D.

Calcium

Calcium, the most abundant mineral in your body, is essential to develop and maintain strong bones and teeth and assist your heart, nerves and muscles to function properly. A deficiency of calcium increases your risk of osteoporosis. The Recommended Daily Allowance of calcium per day for both women and men is 1,000 mg for adults ages 19 to 50 years, 1,200 mg for adults ages 51 and older, and 1,000 mg for pregnant and breastfeeding women 19 years of age and older. Foods that are your best sources of calcium include dairy products such as cheese, low-fat milk and yogurt; tofu; blackstrap molasses; almonds; dark green leafy vegetables such as kale, bok choy, broccoli and kelp; and canned salmon. You may also obtain calcium through supplements containing calcium carbonate or calcium citrate. You require more calcium as you age and also if you have conditions that affect absorption, such as Crohn's disease and celiac disease.


Vitamin D
Vitamin D is a fat-soluble nutrient that helps absorb calcium from food into your body, maintain adequate blood levels of calcium and phosphate, promote bone growth, regulate immune function and neuromuscular activity, and reduce inflammation. Vitamin D is found in a few foods, such as cod liver oil, organ meats and foods fortified with the nutrient. Your body can produce vitamin D after exposing your skin to ultraviolet rays of the sun for at least 15 minutes each day. A deficiency of vitamin D can cause your bones to become thin and brittle and increase your risk of softening of the bones and bone loss. Your required daily amounts for vitamin D increase with age. The Recommended Daily Allowance of vitamin D per day for both men and women are 200 IU for adults ages 19 to 50 years, 400 IU for adults ages 51 to 70 years, 600 IU for adults ages 70 years and older, and 200 IU for pregnant and breastfeeding women. Physicians recommend you take vitamin D supplements if you do not get sufficient skin exposure to sunlight and enough vitamin from foods.

Prevention

Taking calcium and vitamin D supplements may prevent osteoporosis. Research by scientists at Catholic University in Leuven, Belgium, and published in the "Journal of Internal Medicine" in 2006 reports combined calcium and vitamin D supplementation is essential to prevent and manage osteoporosis. Effective daily dosages for adults are 1,000 to 1,200 mg of calcium and 800 IU of vitamin D.

Considerations

Eating a healthy diet and skin exposure to the sun are the best ways to obtain calcium and vitamin D. Being physically active can reduce your risk of osteoporosis. Your need for supplements may increase as you age, so ask your doctor to test your vitamin D levels to ensure you do not have a deficiency of this nutrient.






13 comments:

  1. I am really impressed with your writing skills as well as with the
    layout on your weblog. Is this a paid theme or did you modify it yourself?
    Either way keep up the nice quality writing, it's rare to see a great blog like this one today.


    Visit my blog: http://rentaserp.com rent a serp scam devon Zander

    ReplyDelete
  2. nike shoes, Cheap Jordans,Cheap Jordan Shoes,Cheap Air Max,Cheap Free Run Shoes,nike shoes,nike outlet,nike factory,nike store,nike factory outlet,nike outlet store,cheap nike shoes,nike sneakers, toms outlet, toms outlet,tom shoes,toms shoes outlet,tom shoes,toms wedges,cheap toms,toms.com, air jordan, air jordan,jordan shoes,cheap jordans,air jordans,jordan retro,air jordan shoes,jordans,jordan 11,jordan xx9,jordan 6,new jordans,retro jordans,jordan retro 11,jordan 5,air jordan 11,jordans for sale,jordan 4,jordan 1,jordan future,jordan 3,jordan 12,michael jordan shoes,air jordan retro, cheap jordans, cheap jordans,cheap jordan shoes,cheap jordan,cheap jordans for sale,jordans for cheap,jordan shoes,jordans,air jordan,jordan retro,jordan 11,jordan xx9,jordan 6,new jordans,air jordans,retro jordans,jordan retro 11,jordan 5,air jordan 11,jordans for sale,jordan 4,jordan 1,jordan future,jordan 3,jordan 12,michael jordan shoes,air jordan shoes,air jordan retro, jordan retro, jordan retro,jordan shoes,air jordan,air jordans,retro jordans,air jordan retro,jordans,jordan 11,jordan xx9,jordan 6,new jordans,cheap jordans,jordan retro 11,jordan 5,air jordan 11,jordans for sale,jordan 4,jordan 1,jordan future,jordan 3,jordan 12,michael jordan shoes,air jordan shoes, air max 90, air max 90,nike air max 90,air max 95,air max 2014,air max 2013,air max 1,nike air max,air max,nike air max 2014,airmax,nike air max 2013, air max 95, air max 95,nike air max 95,air max 90,nike air max 90,air max 2013,nike air max,air max,air max 2014,nike air max 2014,airmax,nike air max 2013, nike free 5.0, nike free 5.0, nike free trainer 5.0,nike free run 5.0,free running 2,nike free run,nike free,free running,nike running shoes,nike free trainer,free runs,free run 5.0, omega watches, omega watches,omega watch,replica watches,rolex watches,replica omega watches,rolex,watches for men,watches for women,rolex watches for sale,rolex replica,rolex watch,cartier watches,rolex submariner,fake rolex,rolex replica watches,replica rolex, ralph lauren outlet, ralph lauren outlet,ralph lauren outlet online,polo ralph lauren outlet,polo ralph lauren outlet online,polo ralph lauren,ralph lauren,polo ralph,polo shirts,ralphlauren.com,polo outlet,ralph lauren polo, oakley sunglass, swarovski crystal

    ReplyDelete
  3. oakley sunglasses,cheap oakley,cheap oakley sunglasses,oakley sunglasses cheap,oakley outlet,oakley sunglasses outlet,oakley vault,oakleys,oakley.com,sunglasses outlet,cheap sunglasses,oakley prescription glasses,fake oakleys,oakley glasses,oakley store,fake oakley,oakley sale,cheap oakleys,discount oakley sunglasses, ray ban sunglasses, Ray Ban Sunglasses,Ray Ban Outlet,Ray Ban Sale,Cheap Ray Bans,Cheap Ray Ban Sunglasses,ray ban sunglasses outlet,ray ban,rayban,ray bans,ray-ban,raybans,ray ban wayfarer,ray-ban sunglasses,raybans.com,rayban sunglasses,cheap ray ban, burberry, burberry,burberry outlet,burberry outlet online,burberry factory outlet,burberry sale,burberry handbags, chanel bags, chanel bags,chanel handbags,chanel sunglasses,chanel outlet,chanel purses,chanel handbags official site, coach outlet store, coach outlet,coach outlet store,coach outlet store online,coach outlet stores,coach factory outlet,coach factory,coach factory online,coach factory outlet online,coach outlet online, chaussures louboutin, louboutin,louboutin pas cher,christian louboutin,louboutin chaussures,louboutin soldes,chaussure louboutin,chaussures louboutin,chaussure louboutin pas cher,louboutin france, sac michael kors, michael kors,sac michael kors,michael kors sac,michael kors pas cher,sac michael kors pas cher,michael kors france, north face outlet, north face outlet,the north face,north face,the north face outlet,north face jackets,north face jackets clearance,northface, yoga pants, yoga pants,lululemon,lululemon outlet,lululemon athletica,lululemon addict,lulu lemon,lulu.com,lululemon.com, beats by dre, beats by dre,beats headphones,beats audio,beats by dr dre,beats by dre headphones,dr dre,dre beats,beats by dr,dr dre beats,dre headphones,beats by dr. dre,cheap beats, ferragamo, ferragamo,salvatore ferragamo,ferragamo shoes,ferragamo outlet,salvatore ferragamo outlet,ferragamo belts,ferragamo belt,ferragamo outlet, nike blazer, nike blazer,blazer nike,nike blazer pas cher,Chaussures Nike Blazer,Nike Blazer Femme, nike air force, swarovski

    ReplyDelete