Tips To Optimise Calcium And Vitamin D Intake For Stronger Bones

Calcium is vital for bones and teeth; it is stored in bones and released to regulate blood levels.

Vitamin D aids calcium absorption and is synthesised in the skin with sunlight. Northern climates may lead to deficiencies.

Deficiency symptoms include muscle aches and fatigue. Increasing intake of calcium-rich foods and supplements will be helpful.

Foods high in calcium: Dairy, Broccoli, Kale, Nuts, are calcium-fortified products.

Vitamin D sources: salmon, tuna, egg yolks, fortified milk, cereals.

Recommended daily intake varies by age, from 200 to 1,300 mg/day.

Pairing calcium-rich foods with vitamin D sources and vitamin K-rich foods optimises absorption and metabolism.

Tips for optimising calcium intake:

1. Consult a doctor: Before taking supplements, consult a healthcare professional to determine the appropriate dosage and timing.

2. Consider Dosage and Timing: Divide supplements into multiple doses throughout the day for optimal absorption.

3. Look for Added Nutrients: Choose supplements that include vitamin D or vitamin K for enhanced absorption and utilisation.

4. Be Mindful of Side Effects: Watch for side effects such as constipation and adjust hydration and dosage accordingly.

5. Balance with Dietary Intake: Supplements should complement a balanced diet, not replace it. Continue consuming calcium-rich foods for overall health.

Inputs by: Dr Balakrishna GK, HOD and Sr Consultant Internal Medicine, Gleneagles Hospitals Bengaluru