Calcium And Vitamin D Recommendations For Osteoporosis Uk
Introduction
Osteoporosis is a medical condition that weakens bones and makes them more fragile and prone to fractures. The condition affects millions of people in the UK, especially women over the age of 50. However, adequate calcium and vitamin D intake can help prevent and manage osteoporosis. This article will provide recommendations for calcium and vitamin D intake for osteoporosis in the UK.
What is Osteoporosis?
Osteoporosis is a condition that causes bones to become weak and fragile, increasing the risk of fractures. The condition is more common in women than men, especially after menopause when the levels of estrogen decrease. Osteoporosis can also be caused by a lack of calcium and vitamin D, physical inactivity, and certain medical conditions or medications.
Calcium Recommendations for Osteoporosis
Calcium is an essential mineral that plays a vital role in bone health. The recommended daily intake of calcium for adults aged 19-64 is 700mg per day. However, for women over 50 and men over 70, the recommended daily intake increases to 800mg per day. It is important to note that too much calcium can also be harmful to health, so it is important to stick to the recommended daily intake.
Sources of Calcium
Calcium can be obtained from various food sources, including dairy products such as milk, cheese, and yogurt. Other sources of calcium include leafy green vegetables, nuts, and fish such as sardines and salmon. Calcium supplements can also be taken to ensure adequate intake.
Vitamin D Recommendations for Osteoporosis
Vitamin D is another essential nutrient that plays a crucial role in bone health. Vitamin D helps the body absorb calcium, which is necessary for strong bones. The recommended daily intake of vitamin D for adults aged 19-64 is 10 micrograms per day. However, for people over 70, the recommended daily intake increases to 15 micrograms per day.
Sources of Vitamin D
Vitamin D can be obtained from sunlight exposure, certain foods such as oily fish, eggs, and fortified foods such as cereal and margarine. Vitamin D supplements can also be taken to ensure adequate intake, especially during the winter months when sunlight exposure is limited.
Calcium and Vitamin D Supplements
Calcium and vitamin D supplements can be taken to ensure adequate intake, especially for people who are unable to obtain enough from their diet or sunlight exposure. However, it is important to consult with a healthcare professional before taking any supplements, as excessive intake can be harmful to health.
Conclusion
Osteoporosis is a common condition that can be prevented and managed with adequate calcium and vitamin D intake. The recommended daily intake of calcium for adults aged 19-64 is 700mg per day, while the recommended daily intake of vitamin D is 10 micrograms per day. However, for people over 70, the recommended daily intake increases to 800mg of calcium per day and 15 micrograms of vitamin D per day. A healthy diet and sunlight exposure can help obtain adequate calcium and vitamin D intake, while supplements can be taken when necessary. Consult with a healthcare professional before taking any supplements.