Vitamin D and calcium

This vitamin and mineral work together to help us have strong bones. Here are is little bit more about each one.

Vitamin D

Also known as the sunshine vitamin.

Vitamin D helps the body absorb calcium and phosphorus and helps deposit these minerals in bones and teeth. Vitamin D also helps regulate cell growth and plays a role in immunity.

Ten to thirty minutes of sunlight daily, without sunscreen, can yield up to 10,000 IU of vitamin D. Those with fair skin would get that from just 10 minutes, whereas those with darker skin may need up to 30 minutes. In Missouri, the sun doesn't get into the right position in the sky to give us the vitamin D we need between November and February, so this may be the time of year to supplement.

Recommended Daily Intakes (RDIs) - from birth to age 50 - 200 IU daily; age 50 to 69 - 400 IU; over age 70 - 600 IU. Some experts will argue that these recommendations need to be higher, some up to 1,000 IU and some even up to 2,000 IU. Research is ongoing and scientists are meeting to look at these recommendations, so stayed tuned.

The %Daily Value listed on food labels is based on 400 IU. So, 100% of the Daily Value on a food label for vitamin D would be 400 IU.

Food sources of vitamin D include salmon with bones, milk, orange juice that has been fortified with vitamin D, cornflakes, and yogurt. Some other foods have also been fortified with vitamin D, so check the nutrition label.

It may be difficult for many to get the vitamin D that they need from foods. More information about vitamin D supplements and recommendations will be coming out in the future. If you think you may need a vitamin D supplement, consult with your health care provider first.

Calcium

Calcium is a mineral that is not only involved in building bones, but also in keep bones strong. Calcium also plays a role in muscle contraction, nerve function, and blood clotting. Your body will pull calcium away from the bones for these secondary functions when the diet doesn't provide enough. Bone-building occurs during the teen years, so it's very important for them to get plenty of calcium.

Children who are age 9 through 18 need 1,300 mg daily.
Adults through age 50 need 1,000 mg daily.
Adults over 50 need 1,200 mg daily.
Women who are pregnant or nursing need the same amount as others in their age group.

The %Daily Values are based on 1,000 mg daily. This conversion is an easy one to remember, if your milk has 30% of the Daily Value for calcium then it would have 300 mg of calcium.

Calcium is found in milk products and these are the best sources. Dark, green leafy vegetables, fish with edible bones, calcium-fortified products (such as soy milk and orange juice), and some cereals and breads also contain calcium.

You can satisfy your calcium needs by drinking plenty of milk, eating yogurt, and adding cheese. Supplements are not usually necessary unless someone doesn't have enough milk products. Excess amounts (over 2,500 mg daily) can cause kidney stones and may affect absorption of other minerals such as iron, magnesium, and zinc. That excess amount would typically come from a supplement, not from eating and drinking ample milk products.

(Information is from the ADA Complete Food and Nutrition Guide)