Start Taking Charge

It can be overwhelming, even a little scary, when you’re first diagnosed with osteoporosis. However, a few simple steps can go a long way to help you live a full life. Here are a few suggestions that can help you take charge and may help to reduce your risk of breaking a bone.

Why are calcium and vitamin D so important for me?

Almost every cell in your body needs calcium to function properly. Your bones act as a storage site for the body’s calcium, but they also need calcium to maintain their strength. When there’s not enough calcium in your diet, your body takes what it needs from your bones.

Vitamin D, on the other hand, plays a key role in calcium absorption.

How much calcium do I need?

Adults over 50 older should get up to 1500 mg of calcium each day. For some people, it can be difficult to get enough calcium from food sources alone, so you might want to ask your doctor or pharmacist about a calcium supplement and whether it’s right for you.

What are good sources of calcium?

Dairy products are excellent sources of calcium. You can also get calcium from fruits and vegetables, such as broccoli, cooked spinach or oranges, and protein sources, like salmon, almonds or beans.

Dietary Sources of Calcium

For a complete list of products and their nutritional value you can click here to download a free booklet from Health Canada :

http://www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/nutrient_value-valeurs_nutritives-eng.php (English)

How much vitamin D do I need?

Adults over 50 should receive 800 IU (International Units) per day of vitamin D. Vitamin D plays an important role in helping your body absorb calcium. Our bodies make vitamin D from sunlight, but in Canada we may not get enough sunlight to make the amount of vitamin D we need. If you are not getting much exposure to sunlight and don’t get enough vitamin D from food sources alone, you may want to talk to your doctor or pharmacist about a vitamin supplement and whether it’s right for you.

What are good sources of vitamin D?

Milk fortified with vitamin D contains 100 IU per 250 mL (8 oz) glass. In Canada, margarine is also required to be fortified with 530 IU of vitamin D per 100 grams (or about 50 IU in 2 teaspoons). Foods such as eggs, chicken livers, salmon, sardines, herring, mackerel, swordfish, and fish (halibut and cod liver) oils all contain small amounts. If you are not getting much exposure to sunlight and you don’t get enough vitamin D from food sources alone, you may want to talk to your doctor or pharmacist about a vitamin supplement and whether it’s right for you.

Dietary Sources of Vitamin D