- Most abundant mineral in the body
- Required for vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling, hormonal secretion, and strong bones.
- The body uses bone tissue as a source of calcium to maintain constant concentrations of calcium in blood, muscle, and inter-cellular fluids.
- Can be obtained from foods but sometimes a dietary supplement is helpful.
- RDA for males and females ages 19 to 50 is 1,000 mg, and jumps to 1,200 mg for females over 51.
- For people who struggle to get enough calcium from food sources, supplementation may be an option.
- Untreated calcium deficiency can lead to serious complications, such as osteoporosis, hypertension (high blood pressure), and cardiac arrhythmia's.
- Is a fat-soluble vitamin and helps maintain strong bones by helping the body absorb calcium.
- Inadequate amounts of Vitamin D can cause bones to become soft, thin, and brittle.
- RDA for both males and females ages 1 to 70 is 600 IU. Vitamin D is found naturally in very few foods, so fortification and supplementation is common.
- Our bodies can make Vitamin D when our skin is exposed to sunlight. The general recommendation is to spend about 15-20 minutes in the sun without sunscreen, then slather it on so that you do not over expose your skin to the unhealthy sun rays.
- People with darker complexion may need longer time outdoors, If you live in an area that does not get significant exposure to the sun most months of the year (like me), it is important to talk to your doctor about Vitamin D supplementation.
- Vital for women and men at every age
- Bone is living tissue and like muscle, responds to exercise by becoming stronger. The best exercise for your bones is the weight-bearing kind because it forces you to work hard against gravity.
- Some example of weight-bearing exercises are weight training, jumping, and even dancing.
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