A. Q: Why are calcium and vitamin D important for bone health?
A: Because they.
Help maintain strong bones
Prevent fractures, especially of the spine
Help maintain healthy and strong teeth
Q: What problems can occur if bones are not healthy?
A: One of the conditions of unhealthy bones is called “osteoporosis”.
Osteoporosis can cause: bones to become thin and weak
More likely to break bones: fractures are usually found in the spine, hip and arm near the wrist
Doctors can treat osteoporosis with a variety of treatments, including medications. But it is also important to eat foods rich in calcium and vitamin D. Adequate intake of calcium and vitamin D is the first step in preventing and treating osteoporosis.
C. Q: What foods or beverages contain calcium and vitamin D within them?
A: As shown in Figure 1. Some foods and beverages have higher calcium and vitamin D content than others.
Figure 1, foods and beverages with high calcium content include.
Milk, yogurt, cheese, white cottage cheese, ice cream, and other foods
Green leafy vegetables such as kale, collard greens and broccoli
Certain nuts and breads
Calcium-added foods such as juices, grains and soy products
Foods and beverages that are high in vitamin D include
Milk, orange juice or yogurt with vitamin D
Cooked salmon or mackerel
Canned tuna
Cereals fortified with vitamin D
Cod liver oil
The body itself can synthesize vitamin D by exposing the skin to sunlight.
Q: What are health supplements?
A: Supplements include pills, capsules, oral liquids or tablets. They are one of the other ways to get calcium and vitamin D. Some contain calcium alone or vitamin D, and some contain both.
Q: Do I need to take supplements containing calcium or vitamin D?
A: If you do not get 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 should you take? 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.
Consider which type of supplements are suitable for you and their dosage according to the disease you are suffering from and the medication you are taking.
Q: What are the common side effects of calcium supplements?
A: Common side effects include
Constipation: Slowed bowel movement.
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 instead of a single large dose.
Taking calcium supplements can also increase the chance of kidney stones. (Kidney stones are small, hard, stone-like substances that form in the kidney.)
Q: How much calcium and vitamin D do I need to take every day?
A: Because each person’s situation is different, consult your doctor or nurse about how much calcium and vitamin D you need to take each day; women who are menopausal or have menopause need more calcium and vitamin D than women who have normal periods.
Remember, it is important not to take too much calcium or vitamin D as it can cause problems.