Vitamin D and Calcium: A Dynamic Duo for Preventing Bone Fractures
As we age, our bones become more fragile and susceptible to fractures. In fact, according to the National Osteoporosis Foundation, one in two women and one in four men over the age of 50 will break a bone due to osteoporosis. However, there are ways to prevent this from happening.
One of the most effective prevention methods is ensuring adequate intake of both Vitamin D and calcium. These nutrients work together as a dynamic duo to keep our bones strong and healthy.
The Importance of Vitamin D
Vitamin D plays a crucial role in maintaining bone health by helping our bodies absorb calcium. Without enough vitamin D, even if you consume plenty of calcium-rich foods or take supplements, your body won’t be able to use it properly.
Research has shown that low levels of vitamin D can increase the risk of fractures in older adults. One study found that individuals with low levels of vitamin D were at higher risk for hip fractures than those with normal levels.
In addition to its role in bone health, research has also linked vitamin D deficiency with an increased risk for other chronic diseases such as cancer, heart disease, and diabetes.
Sources of Vitamin D
Our bodies naturally produce vitamin D when exposed to sunlight. However, many people don’t get enough sun exposure or live in areas where sunlight is limited during certain times of year.
Foods high in vitamin-D include fatty fish like salmon and tuna; egg yolks; mushrooms; fortified milk products like milk or yogurt; orange juice; cereals; soy milk among others (1). Supplements may also be necessary for some individuals who have trouble getting enough through food sources alone.
Calcium: The Building Block for Strong Bones
Calcium is another essential nutrient needed for strong bones. It’s not only important during childhood when bones are growing but throughout adulthood as well because it helps maintain bone density.
Research has shown that getting enough calcium can reduce the risk of fractures in older adults. One study found that women who took calcium supplements had a 29% lower risk of hip fractures than those who didn’t take supplements.
Sources of Calcium
Calcium is found in many foods, including dairy products like milk, cheese, and yogurt; leafy green vegetables like kale and broccoli; fortified cereals or juices; tofu made with calcium sulfate among others (2). Supplements may also be necessary for some individuals who have trouble getting enough through food sources alone.
The Dynamic Duo: Vitamin D and Calcium Together
While both vitamin D and calcium are important on their own, they work together to keep our bones strong and healthy. Without adequate levels of both nutrients, our bodies won’t be able to properly absorb or use the other.
Studies have shown that taking both vitamin D and calcium supplements can help prevent fractures in older adults. In fact, one study found that individuals over the age of 65 who took combined vitamin D and calcium supplements had a 16% reduced risk for any type of fracture compared to those taking placebo pills (3).
Future Advances
As research continues on this topic, there is hope for new advancements in preventing bone fractures. One area being explored is the use of combination therapies involving not only vitamin D and calcium but also other nutrients such as magnesium or potassium.
Additionally, researchers are exploring ways to improve how these nutrients are absorbed by the body. For example, some studies suggest that taking smaller doses more frequently throughout the day may lead to better absorption than taking larger doses all at once (4).
Conclusion
Preventing bone fractures as we age should be a top priority for everyone. Ensuring adequate intake of both vitamin D and calcium can go a long way towards achieving this goal. Whether through diet or supplementation, it’s important to make sure you’re getting enough of these essential nutrients every day.
References:
1. “Vitamin D Fact Sheet for Health Professionals.” National Institutes of Health, U.S. Department of Health and Human Services, 27 Oct. 2020.
2. “Calcium Fact Sheet for Consumers.” National Institutes of Health, U.S. Department of Health and Human Services, 22 Sep. 2020.
3. Bischoff-Ferrari HA et al., “Fracture prevention with vitamin D supplementation: a meta-analysis of randomized controlled trials,” JAMA Netw Open., vol. 2, no.3 (2019): e1917789.
4. Heaney RP et al., “Calcium absorption varies within the reference range for serum 25-hydroxyvitamin D,” J Am Coll Nutr., vol .28,no .6(2009):678-83
*Note: this site does not provide medical opinions or diagnosis and should not be relied upon instead of receiving medical attention from a licensed medical professional.
