Role of Calcium & Vitamin D in Osteoporosis

Osteoporosis

Osteoporosis happens when bone density decreases and the body

stops producing as much bone as it did before.

It can affect both males and

females, but it is most likely to
occur in women after
menopause, because of the
sudden decrease in estrogen,
the hormone that normally protects against osteoporosis.

As the bones become weaker, there is a higher risk of a fracture

during a fall or even a fairly minor knock.
Calcium & Vitamin D
Vitamin D is the most significant nutrient for the proper absorption of calcium.
Vitamin D and calcium work together to slow down or even reverse osteoporosis.
Vitamin D is essential in helping the body absorbs and use calcium; in fact, the body
cannot absorb calcium at all without some vitamin D.

Vitamin D comes from two sources. It is made in the skin through direct exposure to
sunlight, and it comes from the diet. The body's ability to produce vitamin D from
exposure to sunlight and to absorb calcium and vitamin D decreases with age.
Getting enough vitamin D helps the body absorbs calcium and also helps the kidneys
break down and incorporate (resorb) calcium that would otherwise be excreted.

Calcium and vitamin D work together to protect the bones—calcium helps build
and maintain bones; while vitamin D helps the body to effectively absorb calcium. So
even if you’re taking in enough calcium, it could be going to waste if you’re deficient
in vitamin D.

Getting enough calcium and vitamin D, either through the diet or a supplement is
an essential part of any osteoporosis prevention plan.
 Sources of Calcium & Vitamin D
Calcium Vitamin D
 Low-fat plain or fruit yogurt  Vitamin D-fortified milk


Egg yolks
 Swiss cheese

 

 Green Leafy  Fatty fish

Vegetables

 Soya beans
Butter

 Tofu
Liver
 NOF Calcium and Vitamin D Recommendations
The following chart shows the National Osteoporosis Foundation’s (NOF)
recommended calcium and vitamin D intake according to age, sex and
hormone status:
Children & Adolescents Calcium (Daily) Vitamin D (Daily)
1 through 3 years 500 mg 400 IU**
4 through 8 years 800 mg 400 IU**
9 through 18 years 1,300 mg 400 IU**
Adult Women & Men Calcium (Daily) Vitamin D (Daily)
19 through 49 years 1,000 mg 400-800 IU
50 years and over 1,200 mg 800-1000 IU
Pregnant & Breastfeeding Women Calcium (Daily) Vitamin D (Daily)
18 years and under 1,300 mg 400-800 IU
19 years and over 1,000 mg 400-800 IU

**NOF does not have specific vitamin D recommendations for these age groups.
These are the recommendations of the American Academy of Pediatrics
How does Calcium and Vitamin D works together?

After calcium is consumed, several

nutrients, especially vitamin D, help
the body absorb the calcium

The blood transports the calcium that is not

needed for other body processes to the
bones where it adds to the bone mass and
is stored for when it is needed in the rest of
the body

Sometimes lack of calcium comes from not

consuming enough in the diet or because
the body is not absorbing enough into the
blood

When this happens, calcium is removed

from the bones into the blood to keep a
constant level of calcium in the blood

References:
https://www.medicalnewstoday.com/articles/155646.php
https://www.emedicinehealth.com/osteoporosis_and_calcium/article_em.htm#calcium_and_bone_mass
https://www.endocrineweb.com/conditions/osteoporosis/role-calcium-vitamin-d-bone-health