How much calcium and vitamin D do I need to help maintain healthy bones?
The first step you can take to help prevent osteoporosis, or thinning of the bones, is to be sure you get enough calcium and vitamin D. It is recommended that older adults get 1000 to 1500 mg/day of calcium and 400-800 IU/day of vitamin D. Adequate intake of calcium and vitamin D at an earlier age may also help preserve bone density later on. The best source of these building blocks is a well-balanced diet; foods that are rich in calcium include dairy products, dark green leafy vegetables, cereals and orange juice fortified with calcium. You can get vitamin D from saltwater fish, egg yolks as well as dairy and cereal products fortified with vitamin D. If you cannot get enough calcium and vitamin D from your diet, you may need to take dietary supplements to reach the recommended amounts.
