Calcium and vitamin D: how much do you need?
For women healthy bones are more critical as compared to men. In studies it is found that women are more prone to suffer from health issues related to weaker bones.
Bone health is measured by mineral bone density which is an important component. Calcium is the building block of healthy bones and women need a lot more calcium as compared to men. Vitamin D is also equally important to maintain the health of bones. Our body is able to absorb calcium only in presence of vitamin D.
Most foods don’t have enough Vitamin D so it makes it difficult to get the required dosage of Vitamin D from dietary sources alone. Sunlight is a good source of producing vitamin D naturally but most women don’t get enough exposure to sunlight.
Bone maintenance and repair
Like other organs, bone health is equally important. Unlike the common notion bones are not dead tissues but made up of living tissues that grow continuously. Bones repair and rebuild themselves all the time to maintain a healthy framework for our body. Enough calcium and vitamin D is important to make bones healthier. As per Dr. Sandra Kim, “In general, adequate calcium intake for good bone health is in the range of 1,000 to 1,200 milligrams per day.”
“We generally recommend that calcium intake is mainly from dietary sources. However, there are some people who are not able to obtain that adequate amount of calcium intake through their diet and therefore may need to use calcium supplements.”
Dietary sources
You can include some foods in high quantity in your diet to increase amount of calcium in your diet. The most important foods to include are yogurt, milk, canned salmon, milk, sardines, tofu, figs, beans and cheese. Women need 1,000 to 1,200 milligrams of calcium every day to maintain healthy bones. For women over 50, Dr. Kim has this to advice-
“If you’re someone who is older than 50 and in particular if you’re someone who has osteoporosis, then you may need higher levels of vitamin D supplements, between 800 and 2,000 units per day.”
Potential calcium risks
Calcium supplements are quite popular among women. However they should keep the potential side effects of these supplements into account. Studies show that large use of calcium supplements increases risk of cardiovascular diseases in women.
You should seek appropriate medical consultation to use any calcium supplement.
↶how much calcium in milk,vitamin d and calcium relationship,vitamin d and calcium absorption,daily ⇘calcium requirement by age,daily vitamin d intake,calcium supplements side effects,calcium and ⇙vitamin d tablets,best calcium ⇖supplement brand.
For women healthy bones are more critical as compared to men. In studies it is found that women are more prone to suffer from health issues related to weaker bones.
Bone health is measured by mineral bone density which is an important component. Calcium is the building block of healthy bones and women need a lot more calcium as compared to men. Vitamin D is also equally important to maintain the health of bones. Our body is able to absorb calcium only in presence of vitamin D.
Most foods don’t have enough Vitamin D so it makes it difficult to get the required dosage of Vitamin D from dietary sources alone. Sunlight is a good source of producing vitamin D naturally but most women don’t get enough exposure to sunlight.
Bone maintenance and repair
Like other organs, bone health is equally important. Unlike the common notion bones are not dead tissues but made up of living tissues that grow continuously. Bones repair and rebuild themselves all the time to maintain a healthy framework for our body. Enough calcium and vitamin D is important to make bones healthier. As per Dr. Sandra Kim, “In general, adequate calcium intake for good bone health is in the range of 1,000 to 1,200 milligrams per day.”
“We generally recommend that calcium intake is mainly from dietary sources. However, there are some people who are not able to obtain that adequate amount of calcium intake through their diet and therefore may need to use calcium supplements.”
Dietary sources
You can include some foods in high quantity in your diet to increase amount of calcium in your diet. The most important foods to include are yogurt, milk, canned salmon, milk, sardines, tofu, figs, beans and cheese. Women need 1,000 to 1,200 milligrams of calcium every day to maintain healthy bones. For women over 50, Dr. Kim has this to advice-
“If you’re someone who is older than 50 and in particular if you’re someone who has osteoporosis, then you may need higher levels of vitamin D supplements, between 800 and 2,000 units per day.”
Potential calcium risks
Calcium supplements are quite popular among women. However they should keep the potential side effects of these supplements into account. Studies show that large use of calcium supplements increases risk of cardiovascular diseases in women.
You should seek appropriate medical consultation to use any calcium supplement.
↶how much calcium in milk,vitamin d and calcium relationship,vitamin d and calcium absorption,daily ⇘calcium requirement by age,daily vitamin d intake,calcium supplements side effects,calcium and ⇙vitamin d tablets,best calcium ⇖supplement brand.
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