Calcium is an important and necessary mineral in the human diet.  It ensures healthy growth and development in children, as well as aiding in the prevention of osteoporosis in adults.  Osteoporosis is a silent disease that can lead to bone fractures.  Vitamin D also plays an important role in the maintenance of intact and strong bones.  Its primary function is to regulate the amount of calcium and phosphorus in the blood.  It helps facilitate the absorption of calcium.  By ensuring that you receive proper calcium and vitamin D in your diet, you can help prevent osteoporosis from occurring. Recent studies suggest vitamin D may have protective effects again colon cancer; however, more studies are needed to further investigate these potential benefits. 

According to the National Dairy Council, 73% of adult males and 90% of adult females are not getting adequate amounts of calcium in their diets.  The National Academy of Science recommends that adults between the ages of 19-50 take 1000 mg of elemental calcium daily (ages 19-50), and those = 50 years of age take 1200 mg of calcium per day. This is equivalent to 3-4 servings of calcium per day.  Women going through menopause should take as much as 1500 mg of calcium daily.  A serving of calcium can include the following:

• 1 cup (8 ounces) of milk
• 1 cup of yogurt
• 1-1.5 ounces of natural cheese (e.g. Cheddar)

Servings of calcium should be consumed at different times of the day in order to increase absorption of the mineral.

The current recommendations for vitamin D intake is 200 IU (ages 19-50), 400 IU (ages 51-69) and 600 IU (= 70 years).  Common sources of vitamin D can include the following: 

• Fish (3.5 ounces is > % Daily Value)
• Milk (1 cup is 49% Daily Value)
• Fortified cereal (¾ of a cup is 20-25% Daily Value)

Not everyone can receive an appropriate amount of calcium and vitamin D via dairy products.  Some have suggested using sunlight to form vitamin D in the body naturally; however, people with darker skin cannot absorb enough sunlight.  Moreover, excessive sunlight puts one at risk for skin cancer.  To overcome the concern of potential inadequate calcium and vitamin D consumption from one's diet or sunlight exposure, respectively, one is encouraged to take oral calcium and vitamin D supplements.  There are various forms of over-the-counter calcium and vitamin D supplements available. As with all medications, you should talk to your doctor prior to starting any new medication.  Please contact your physician, nurse, or pharmacist if you have any further questions.