Vitamin D and Calcium for Bone Denisty

Bone density and  your skeletal structure continuously evolve over your lifetime, so your body needs calcium to promote healthy growth. Many adults use calcium supplements to ensure skeletal health, but recent studies have shown that long-term consumption of the supplement, when not combined with vitamin D, may lead to an increased risk of heart disease.


To avoid the need for calcium supplementation, make sure your diet is supplying your body with a the recommended levels of calcium and vitamin D. Receiving those essential nutrients from natural food sources will always serve your body better than an additional supplement.

Most adults should be consuming at least 1000 milligrams of calcium daily, and 200 IU of vitamin D. Seek out foods like milk, cottage cheese, dark leafy greens, beans, tofu, fish, and whole oats to provide your body everything it needs to stay healthy.

Five quick tips for building bones:

• Look beyond the dairy aisle.
• Get your vitamin D
• Get active
• Be careful about getting too much retinol (vitamin A) which can weaken bones  
• Help your kids build strong bones.