Calcium and Vitamin D for Prevention of Osteoporosis

A lifetime diet low in calcium and vitamin D makes you more prone to bone loss, a risk factor that one can prevent.

Osteoporosis is a condition in which there is low bone mass and deterioration of bone tissue structure. This makes the bone fragile or weak and prone to fractures. This condition is considered by health professionals as a silent disease because one might not know that he or she has it until a fracture occurs.

The condition can strike at any age. Men and women can be affected with osteoporosis. However, majority of those with osteoporosis are women, according to the National Library of Medicine (NLM).

Osteoporosis affects millions of people around the world. In the United States alone, about 10 million individuals have osteoporosis, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS). In addition, about 34 million more have low bone mass making them at risk of developing osteoporosis.

Many studies have shown that low or inadequate intake of calcium over a lifetime can contribute to the development of osteoporosis. Calcium is needed for bone strength and hardness. Most of the body's calcium is found in bones and teeth. In a US national nutrition survey, many people consume about less than half of the recommended amount of calcium.

Dietary sources for calcium include dairy products, green leafy vegetables, and foods fortified with calcium. Some people may require calcium supplements depending on how much they get calcium from food sources. As people age, the calcium needed also changes.

Vitamin D, on the other hand, does not directly make the bones strong. However, vitamin D is important for the absorption of calcium in the digestive tract. People naturally produce vitamin D through the skin's exposure to sunlight. Young people can produce enough vitamin D by getting about 15 minutes of sunlight each day, preferably between 10 AM and 3 PM. Overexposure UV rays from sunlight may, however, not be advisable because of risk of skin cancer.

Dietary sources for vitamin D may include egg yolks, saltwater fish, and liver.

In older people, however, sunlight may not be enough for them to produce natural vitamin D. Studies have shown that as one grows older, production of natural vitamin D decreases. They may be required to get their vitamin D from supplements. People who need vitamin D supplementation may also include those who are housebound and people in general during winter.

The best way to check for bone health is by having it tested through a bone mineral density test.

To keep bones strong or have healthy bones and to prevent osteoporosis, experts recommend eating a diet rich in calcium and vitamin D, performing daily exercise and not smoking. If need arises, medicines can also help.

Sources:
Osteoporosis. National Library of Medicine, National Institutes of Health.
Osteoporosis Overview. National Institute of Arthritis and Musculoskeletal and Skin Diseases.