Calcium and Vitamin D for EveryoneBuilding strong bones is a lot likebuilding a healthy balance in your“calcium bank account.” Bones areliving tissue and constantly in a stateof turnover, making calcium depositsand withdrawals daily. Vitamin D isalso essential for strong bones. Yourbody needs it for optimum bonestrength and to help absorb calcium.However, most people are not gettingenough of either of these nutrients. Bones don’t come with a lifetimeguarantee. They need continuingmaintenance or they can weaken andbreak. If your diet is low in calcium,your body will take calcium from

your bones to keep blood calcium atnormal levels. For a lifetime ofhealthy bones:• consume 3 servings of low-fat or

fat-free milk or other dairyproducts every day.

• supplement your diet with calciumfrom calcium-fortified foods andbeverages, if you don’t or can’tconsume milk.

• follow an overall healthy eatingplan using the MyPyramid FoodGuidance system(www.mypyramid.gov) and

• be physically active with weight-bearing exercise like walking,running or weight training.

C alcium and vitamin D are bothessential nutrients when itcomes to bone health.Although most people linkcalcium to strong bones,vitamin D sometimes getsoverlooked—and itshouldn’t. Recent researchshows that vitamin Dplays an important role,along with calcium, inbone health. The strongeryour bones are at age 30,the more you will have“invested” in your“calcium bank account” as you get older. Tomaintain strong bones andget enough calcium andvitamin D in your diet,stay active with weight-bearing exercise and get 15minutes of sunlight severaltimes a week.

Calcium and Vitamin D: Essential Nutrients for Bone Health

This fact sheet is sponsored by Tropicana. The contents have been reviewed by the American DieteticAssociation’s Fact Sheet Review Board. The appearance of this information does not constitute anendorsement by ADA of the sponsor’s products or services. This fact sheet was prepared for the generalpublic. Questions regarding its content and use should be directed to a dietetics professional.

Age(males & females)

1–3

4–8

9–18

19–50

51–70

71 and over

Calcium(mg*/day)

500

800

1,300

1,000

1,200

1,200

Vitamin D (IU**/day)

200

200

200

200

400

600*Milligrams ** International Units

Calcium and Vitamin D Goals

How much calcium and vitamin D do you need?The Institute of Medicine of theNational Academy of Sciences setsthe dietary recommendations for thedaily nutrition requirements forAmericans. The recommendations forcalcium and vitamin D can be foundin the table on page 1.

Focus on Food First!Dietitians recommend food as theprimary source of vitamins, mineralsand other nutrients, such as calciumand vitamin D. Dairy products,fortified cereals and calcium-fortifiedorange juice are good sources ofcalcium and vitamin D.

Are all sources of calciumabsorbed efficiently?Calcium is absorbed best if yourintake of calcium-rich foods is spreadout during the day. For all sources ofcalcium, adequate vitamin D fromfood or sunlight is necessary to helpthe absorption. The calcium in milkproducts is very well absorbed as isthe calcium in fruit juice fortifiedwith calcium citrate malate. Sincecalcium citrate malate is a patented

calcium source, it is found in onlycertain fruit juices.

A registered dietitian can help youchoose foods or a combination offoods and a supplement to meet yourindividual calcium and vitamin Dneeds, while keeping in mind thatcalcium intake should not exceed2,500 milligrams per day.

More Tips for Bone Health• Do some weight-bearing activities

daily—like walking, running,dancing, weight training.

• Avoid smoking and excessivealcohol intake.

• Ask your physician if you need abone density test based on yourrisk factors for osteoporosis or ifyou are a woman over age 50.

• Read food labels and look for foodsand beverages that provide calciumand vitamin D.

• Choose a calcium supplement—if you need it—that containsvitamin D.

• See a registered dietitian forindividual assistance andrecommendations.

InformationAmerican DieteticAssociationKnowledge Center

For food and nutritioninformation or for a referral to a nutrition professional in your area call:

800/366-1655

or visit:www.eatright.org

AmericanDieteticAssociation

*Not a significant source of nutrient indicated.Note: Sunlight causes skin to make vitamin D and, for most people, 15 minutes of sunlight several days aweek (with hands and face exposed) is enough.

Foods and Beverages

Milk, low-fat or non-fat, 1 cup

Calcium & vitamin D-Fortified orange juice, 1 cup

Fruit yogurt, low-fat, 1 cup

Cheddar cheese, low-fat, 2 oz.

Salmon, pink, canned withsoft bones, 3 oz.

Calcium(milligrams)

301

350

372

236

208

Vitamin D(International Units)

98

100

100

*

530

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Sources of Calcium and Vitamin D