A Man's Bones Depend On Vitamin D
Men and Bone Loss
Although bone loss and osteoporosis are typically associated as a female condition, it is also common for men to experience bone loss with age as well. Osteoporosis is the condition of severe bone loss creating a bone matrix environment susceptible to fractures. Vitamin D is a critical factor in the maintenance and regulation of the normal bone matrix. Deficiencies in vitamin D are typically associated with malfunctions in the bones.
Vitamin D and Calcium
Your needs for vitamin D and calcium fluctuate primarily with age. Other factors are also necessary for consideration when deciding calcium and vitamin D needs including; environment, lifestyle, and dietary habits. Calcium and vitamin D are equally necessary components for bone health. Calcium is used within the bone matrix, but vitamin D is necessary for the intestinal absorption of calcium. If calcium is to be utilized, it must first be absorbed.
Vitamin D Sources and Recommended Intake
There are many sources of vitamin D. Easily accessible, sunlight is the most common source of vitamin D. Vitamin D is absorbed through the skin when exposed to sunlight. There are also many foods that deliver adequate amounts of vitamin D including yogurt, milk, and cheeses. It is recommended that healthy adult men obtain at least 5 micrograms of vitamin D on a daily basis. It is also recommended that men over the age of 50 obtain at least 10 micrograms of vitamin D daily.
Calcium Sources and Recommended Intake
There are many sources of calcium as well. Calcium is prevalent in a variety of foods, including milk, cheese, and yogurt. Healthy adult males are recommended to intake 1000 milligrams of calcium daily. Men over the age of 50 are recommended to intake at least 1200 milligrams. It should be noted that calcium is most efficiently absorbed with the presence of adequate amounts of vitamin D and in doses of 500 milligrams or less.
Meeting Your Vitamin D and Calcium Needs: Tips
There are several ways to increase your overall intake of calcium and vitamin D.
- Substitute milk for water in recipes (instant potatoes, pancakes, pudding)
- Serve fruit/vegetables with yogurt
- Utilize calcium/vitamin D fortified foods
- Add cheese sparingly to soups, pasta, salads, and sandwiches
- Supplement your diet with a multivitamin
Vitamin D and Calcium Supplementation
Calcium supplements and vitamin D supplements are typically offered in combination, as they require the presence of one another for the assurance of absorption and function. Calcium and vitamin D are present in the vast majority of multivitamins for all ages and both males and females, because calcium and vitamin D are that important. Calcium and vitamin D support overall good bone health. Good bone health in the later stages of life is typically associated with an overall quality of life and independence. Take care of yourself, take care of your bones, make it a priority to obtain adequate amounts of calcium and vitamin D.