1. Why are calcium and vitamin D important for bone health? Because they: help maintain strong bones prevent fractures, especially spinal fractures help maintain healthy and strong teeth. 2. What can happen if my bones are not healthy? One of the conditions of unhealthy bones is called “osteoporosis”. Osteoporosis can cause: Bones to become thin and weak and more prone to fracture – Fractures are usually seen in the spine, hip and arm near the wrist Doctors can treat osteoporosis in a variety of ways, including with medications. But it’s also important to eat foods rich in calcium and vitamin D. Getting enough calcium and vitamin D is the first step in preventing and treating osteoporosis. 3. What foods and beverages contain calcium and vitamin D? Some foods and beverages contain more calcium and vitamin D than others. Foods and beverages high in calcium include: milk, yogurt, cheese, cottage cheese, ice cream, and other foods leafy green vegetables such as kale, collard greens, and broccoli; certain nuts and breads with added calcium such as fruit juices, cereals, and soy products. Foods and beverages high in vitamin D include: milk, orange juice or yogurt with added vitamin D, cooked salmon or mackerel, canned tuna; grains with added vitamin D, cod liver oil, and the body itself can synthesize vitamin D by exposing the skin to sunlight. 4. What are health supplements? Nutraceuticals include pills, capsules, oral liquids or tablets. They are one of the other ways to get calcium and vitamin D. Some contain calcium or vitamin D alone, and some contain both. 5. Do I need to take supplements that contain calcium or vitamin D? If you are not getting enough calcium or vitamin D from food or drink, you need to take supplements. If your doctor recommends calcium or vitamin D supplements, ask your doctor which one you need. How much? And when should you take the supplements? For example, some calcium supplements can be taken with food, while others need to be taken on an empty stomach. Depending on your illness and medications, consider which type of supplements are right for you and their dosage. 6. What are the common side effects of calcium supplements? Common side effects include: Constipation: slowed bowel movements. Stomach upset Many patients find that taking calcium supplements separately can reduce these side effects. For example, taking calcium supplements in small amounts several times a day rather than in a single large dose. Taking calcium supplements can also increase the chance of kidney stones. (Kidney stones are small, hard, rock-like substances that form in the kidneys.) 7. How much calcium and vitamin D do I need to take every day? Because each person’s condition is different, it is important to ask your doctor or nurse how much calcium and vitamin D you need to take every day. menopausal women, or those who have already gone through the menopause, need to take higher levels of calcium and vitamin D supplements than those who have normal menstruation. Remember, it is important not to take too much calcium or vitamin D, as this can cause problems.