Calcium and vitamin D quiz

Calcium is your skeleton’s major building block. That’s why getting enough calcium is so important to bone health. Bones might seem static or unchanging, but they are living tissue that is constantly rebuilding itself through an ongoing process of repair and maintenance. That’s why bones need calcium and vitamin D at every age.

Osteoporosis Canada recommends that adults ages 50 and under get 1,000 milligrams of calcium per day. Past age 50, the recommendation is 1,200 milligrams.
For people under age 50, recommended vitamin D intake is 400 to 1,000 international units per day. After age 50, the recommended amount is 800 to 2,000 units.

It’s recommended that calcium intake come from dietary sources whenever possible. However, people who are not able to get adequate levels of calcium from their diet may need to use calcium supplements.

All of these foods provide calcium. Dairy products are excellent sources, providing 300 milligrams of calcium per cup of milk or small tub of yogurt.

Vitamin D occurs naturally in very few foods, so it’s extremely difficult to get adequate amounts from dietary sources. In order to produce vitamin D, our bodies need exposure to sunlight, which is not as strong in northern climates like Canada’s. With limited sun exposure and long winters, most people in Canada need supplements to get enough vitamin D.

If you’re getting sufficient calcium from your diet, you don’t need a supplement. There has been some controversy about calcium supplements and possible health risks. Some studies have found an association between calcium supplementation and cardiovascular risks, but other studies have found no such link. However, taking too much calcium can increase the risk of developing kidney stones. That’s one reason for the recommendation to get enough calcium from dietary sources rather than taking supplements.