Bone Care: Why Calcium and Vitamin D Matter as You Age

As people get older, their bones become weaker. This is especially true for women going through menopause. During this time, women lose a lot of bone mass quickly. After menopause, bone loss slows down but still happens every year. Men also lose bone mass as they age, starting around 50. Weaker bones can lead to more breaks and fractures. Vitamin D is important because it helps keep muscles strong and helps with balance. Without enough vitamin D, the risk of falling and breaking bones goes up. This is why hip fractures are more common in people in their 70s and 80s. But taking too many supplements can be bad. Too much calcium can cause kidney stones. And too much vitamin D can actually increase the risk of falls and fractures. So, it's important to get the right amounts.The National Academies of Sciences, Engineering, and Medicine say that women over 51 and men over 71 need 1, 200 milligrams of calcium per day. Men between 51 and 70 need 1, 000 milligrams. Adults between 51 and 70 need 15 micrograms of vitamin D daily. Adults over 70 need 20 micrograms. Most people get their calcium from dairy products like milk, cheese, and yogurt. If you don't eat enough dairy, you might need a supplement. But if you eat enough dairy, you probably don't need extra calcium. Sunlight helps the body make vitamin D. People who live in sunny places and get enough sun might not need supplements. But in northern states, the sun isn't strong enough from October to March. During these months, older adults should take 800 to 1, 000 international units of vitamin D per day. As people age, they often eat less. This makes it harder to get enough nutrients from food alone. That's why it's important to be careful about what you eat. Being precise about your diet can help you stay healthy.