Osteoporosis, Vitamin D & Calcium

Updated: Jun 27, 2019


Calcium and Vitamin D are essential nutrients for proper bone health. Vitamin D helps to increase the absorption of calcium, ultimately building stronger bones. It also improves the function of muscles, improving your balance and decreasing the likelihood of falls, which can lead to fractures.


How Much Calcium do i need?


Everyone must consume 3 to 5 serves of calcium every day to ensure healthy bones. A serve can be a glass of milk, a medium sized yoghurt or a slice of cheese.

Let’s get technical, we need 1000mg to 1300mg of calcium per day, and one glass of milk is approximately 230mg of calcium, a medium yoghurt is about 200mg of calcium… how many milligrams of calcium are you getting every day?

Make it easier with some fun recipe alternatives to include yoghurt.”


You need about 5 of me a day
















Where else is Calcium found?


Calcium may also be found in canned fish such as salmon that contains bones, some vegetables, nuts such as almonds, soy products and some breakfast cereals.



What if I’m Lactose Intolerant?


Alternative options of milk including lactose free, soy or almond and can be consumed to reach your 3-5 serves. Green leafy vegetables such as kale or bok choy are a great source of calcium and provide a great side dish for dinner. Just 1 cup of steamed kale with dinner can provide 100mg of calcium. How many milligrams could you reach during the day now?


Are the milk alternatives as good as cow’s milk?


Cow’s milk alternatives can be similar in calcium content, for example a 250mL cup of cow’s milk is 304mg, and regular soy is 306mL. The variations of calcium content between brands can be a wide variation, so read the label before you buy to ensure you are getting the best calcium intake!

Here’s a useful link to calcium in a range of foods: https://www.osteoporosis.org.au/sites/default/files/files/calcium-food-table-web.pdf


Don’t forget VITAMIN D!



Now you’re on the right track to having enough calcium in your diet, don’t forget your vitamin D. This crucial vitamin helps with the absorption of the calcium you in the gut and regulate the levels of calcium in the blood which will make its way into your bones. Vitamin D is provided by the sun and the following map shows you how many minutes you need per day to soak up the right amounts of vitamin D.

Supplementation – What should I take?



Once you have completed a blood test, your doctor will be able to tell you if you are low in calcium or vitamin D, sometimes it might be both. Your doctor may tell you that you require to take a supplementation to increase your levels, if instructed to do so, we strongly encourage you to do so. Your GP will be able to tell you which supplement brands are the best and if there are any side effects associated with these supplements.


Now that your dietary intake of Calcium and Vitamin D are meeting the requirements to help your bone grow, we will be discussing the next step to fast track stronger bones, EXERCISE… stay tuned!


Speak to you soon

Sophie

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