How Calcium and Vitamin D Keep Your Bones Healthy

Calcium is essential for building & maintaining strong bones. It is the primary mineral in bone tissue, providing structure and strength. About 99% of the body's calcium is stored in the bones and teeth to support various bodily functions.

Bones are dynamic tissues that continuously undergo a process of breakdown and rebuilding. Calcium plays a vital role in this cycle by supporting the formation of new bone cells. If the body lacks sufficient calcium from dietary sources, it draws calcium from the bones, weakening their structure.

Calcium also contributes to muscle function, blood clotting, and nerve signaling. Adequate calcium intake throughout life is vital to maintaining healthy bones, especially during childhood, adolescence, and early adulthood, when bone density peaks. Ensuring an appropriate calcium intake helps reduce the risk of bone-related conditions such as osteoporosis later in life.

Recommended Calcium Intake for Different Age Groups

Your body's amount of calcium depends on age, gender, and life stage. Here are the general recommendations:

• Children (1–8 years): 700–1,000 mg daily to support growing bones
• Adolescents (9–18 years): 1,300 mg daily, a critical period for building peak bone mass
• Adults (19–50 years): 1,000 mg daily to maintain bone health and prevent loss
• Older Adults (51+ years): Women require 1,200 mg per day after menopause, and men need 1,000–1,200 mg depending on age, as bone loss accelerates with aging

Foods Rich in Calcium

• Milk
• Cheese
• Yogurt
• Kale
• Spinach
• Broccoli
• Almonds
• Sardines
• Salmon with bones
• Tofu
• Fortified orange juice
• Fortified cereals
• Chia seeds
• Bok choy
• Soy milk

The Role of Vitamin D in Bone Health

Vitamin D is indispensable for bone health because it helps the body absorb calcium effectively. Without sufficient vitamin D, the body cannot utilize the calcium from food or supplements, leading to weaker bones & an increased risk of fractures. Vitamin D also helps properly function bone-remodeling cells, which maintain bone strength by breaking down and rebuilding bone tissue.

Vitamin D also helps regulate calcium levels in the bloodstream, ensuring that the right balance is maintained for bone mineralization. A deficiency in vitamin D can result in conditions like rickets in children and osteomalacia in adults, both of which cause soft or brittle bones. 

Getting enough vitamin D through sunlight exposure, foods, or supplements is vital for maintaining strong and healthy bones throughout life.

Effects of Vitamin D Deficiency on Bones

Without enough vitamin D, bones can become weak, brittle, or soft. This deficiency impairs the body’s absorption of calcium, reducing bone density. Over time, this increases the risk of fractures and bone-related disorders.

Insufficient vitamin D can cause rickets in children, a condition marked by bone deformities and delayed growth. In adults, it may lead to osteomalacia, which causes bone pain, muscle weakness, and a higher likelihood of fractures. Chronic vitamin D deficiency can also contribute to osteoporosis, where bones lose mass and strength.

Maintaining adequate vitamin D levels is essential to support calcium absorption and ensure that bones remain healthy and resilient throughout life.

Vitamin D Intake for Different Age Groups

The daily vitamin D requirements vary depending on age, life stage, and individual health needs. General recommendations are as follows:

• Infants (0–12 months): 400 IU (10 mcg) per day
• Children (1–18 years): 600 IU (15 mcg) per day
• Adults (19–70 years): 600 IU (15 mcg) per day
• Older Adults (71+ years): 800 IU (20 mcg) per day to support bone health and counteract decreased vitamin D production in aging skin
• Pregnant and Breastfeeding Women: 600 IU (15 mcg) per day

Foods and Sources of Vitamin D

• Fatty fish (salmon, mackerel, tuna)
• Cod liver oil
• Egg yolks
• Fortified milk
• Fortified cereals
• Fortified orange juice
• Fortified plant-based milk (soy, almond, oat)
• Mushrooms that are exposed to sunlight

In addition to dietary sources, the body produces vitamin D when the skin is exposed to sunlight. Combining these sources helps ensure adequate vitamin D levels.

Sterling Hospital is Your Partner in Better Health Across Gujarat

Sterling Hospital has proven itself to provide the best orthopedic hospital in Ahmedabad, Vadodara, and Rajkot. We provide you with the utmost care and comfort throughout your journey to healthy bones and joints. If you are looking for the best orthopedic doctor in Ahmedabad, Vadodara, Rajkot and Gandhidham,  we've got you. Safeguard your bone health and contact Sterling Hospital to schedule a consultation and embark on a journey