The relationship between Vitamin D and Calcium
If you are used to a messy food routine , it is likely that many health problems will happen over time. These problems include weakening of the bones , one of the most frequent problems in consumers of tobacco and alcohol .
To alleviate these problems , we are going to give you some recommendations to take care of your bones and protect your body from any possible risk of nutritional illness . For this, we are going to retract the relationship between Vitamin D and Calcium .
Relationship of Vitamin D and Calcium for bone health
We must bear in mind that both calcium and vitamin D > They are essential in the growth and development of bones. If you do not worry about consuming healthy ingredients and having a healthy life then do not expect miracles. In fact, the Vitamin D and Calcium relationship for bone health is essential
Now, before you get into the subject, you want more information about Vitamin D , do not hesitate to take a look at these articles:
- What is Vitamin D? What it brings and where to find it
- Vitamin D against diseases
- Vitamin D to strengthen the body
Once we know that it is Vitamin D , it is time to present your relationship with Calcium for bone health . A relationship that basically seeks to strengthen the bones of the body . The combination of Vitamin D and Calcium reduces the risk of osteoporosis in the body.
On the one hand, Calcium brings density and strength to the bones . This prevents them from losing power and generating injuries. On the other hand, Vitamin D facilitates Calcium to be absorbed by the body. That is, the relationship of Vitamin D and Calcium is what will keep your bones strong.
If besides taking care of the diet, we complement it with regular exercise and avoid alcohol and tobacco , we will have hard bones like steel. For an adult, it is enough to do sport three times a week. In younger people, the convenience is to play sports every day. The question is, how much Calcium and Vitamin D do I need? It depends on your age:
- Up to 20 years
- 1,300 mg/day of Calcium
- 600 IU of Vitamin D
- From 20 to 50 years
- 1,000 mg/day of Calcium
- 600 IU of Vitamin D
- Over 50 years
- 1,200 mg/day of Calcium
- 900 IU of Vitamin D
That's right, remember that you should not exceed . In the case of calcium, the daily maximum is 2,000 mg. As for Vitamin D, never more than 4,000 IU per day. If you do so, you multiply the risk of having kidney stones, one of the most painful diseases that exist.
Vitamin D and Calcium Supplements
Vitamin D and Calcium supplements are a good solution for daily consumption.You can also opt for foods specifically enriched with Vitamin D. Of course, both in one case, and in another, you should visit a nutritionist to give you the guideline to follow.
You may also be interested :
- Vitamins B12 and its benefits for the brain
- The importance of vitamins in food
- Vitamins and minerals | We Europeans do not take enough