Take Care of Your Bones!

Calcium and Vitamin D, along with safe weight-bearing exercise are important for healthy, strong bones. The National Osteoporosis Foundation recommends:



Age 50 & younger

1,000 mg* daily

Age 51 & older

1,200 mg* daily


Age 70 & younger

1,000 mg* daily

Age 71 & older

1,200 mg* daily

*This includes the total amount of calcium you get from food and supplements.

Vitamin D:

Women and Men

Under age 50

400-800 international units (IU) daily**

Age 50 and older

800-1,000 IU daily**

**Some people need more vitamin D. According to the Institute of Medicine (IOM), the safe upper limit of vitamin D is 4,000 IU per day for most adults.

Recently, there has been a lot of attention on the negative effects of calcium supplements on the heart. The National Osteoporosis Foundations recommends:

  1. Get as many of the recommended daily amount from your food FIRST. You may supplement only as needed to make up for the difference. There are many calcium-rich foods such as broccoli, milk, soy…
  2. Eat plenty of fruits and vegetables, exercise regularly, and stop smoking as well as decrease alcohol consumption
  3. If you have osteoporosis, work with your healthcare provider. They will help you with the most appropriate treatment for you including how much calcium, vitamin D, safe exercise and medication to include in your daily routine.

It is important to follow what your doctor tells you and remember to talk with them before you start/stop taking your supplements or medication. 

For more information, you can visit the National Osteoporosis Foundation website at: http://www.nof.org/