CALCIUM AND VITAMIN D Gila Greenbaum, Sodexo, Dietetic Intern 2014

Who here wears sunscreen? Do you enjoy outdoor activities?

Does anyone here take a Vitamin D / calcium supplement?

WHY IS CALCIUM IMPORTANT?

Calcium is a mineral found in food that is involved in many important functions in the body:

Bone and teeth healthMuscle contractionBlood coagulation Can help lower blood pressure

WHAT HAPPENS IF WE DON’T GET ENOUGH CALCIUM?1. Osteoporosis: reduction in bone

density 1.5 million fractures per year 80-90% of all fractures are due to

osteoporosis Women are at increased risk for

osteoporosis To decrease risk: don’t smoke,

maintain healthy weight, and drink alcohol in moderation

2. Periodontal disease

WHAT ARE SOURCES OF CALCIUM?

Milk, yogurt, and cheeseKale, broccoli, and Chinese

cabbageCanned sardines and salmonMost grains, such as breads and

pastas

http://primarycarespecialists.co/healthy-living-center-2/diets/

WHY IS VITAMIN D IMPORTANT? Vitamin D is a fat soluble vitamin that

is essential for the absorption of calcium

Regulates calcium balance and enhances calcium absorption

Mineralization of bone May have role in inflammatory

response Cell growth Immune function

WHAT HAPPENS IF WE DON’T GET ENOUGH VITAMIN D?

Osteomalacia: softening of the bones, causing them to break more easily

Can cause calcium deficiencyIncreased risk for cardiovascular

disease

WHAT ARE SOURCES OF VITAMIN D?

Dietary sources: 1. Plant sources (Ergocalciferol)2. Cholecalciferol (animal sources) - Sources: milk, ready-to-eat breakfast cereals, fortified orange juice, salmon, tuna, mackerel, fish liver oils, cheese and egg yolks

UV radiation from the sun causes vitamin D production: this can get tricky, because we where sunscreen to protect our skin

As we age, we produce less Vitamin D, and spend more time indoors and out of the sun

http://www.solar-facts-and-advice.com/sources-of-vitamin-D.html

NUTRIENT REQUIREMENTS Recommended intakes:

Age Calcium Vitamin D

51-70 years (males)

1000 mg/day 600 IU/day

51-70 years (females)

1200 mg/day 600 IU/day

71+ years 1200 mg/day 800 IU/day

SUPPLEMENTAL SOURCES OF CALCIUM AND VITAMIN D Recommendations can be difficult to

obtain from the diet alone

Calcium- Vitamin and mineral supplements (calcium carbonate, calcium citrate) - Fortified juices- Upper limit of intake is 2500mg/day

Vitamin D- Vitamin and mineral supplements- Upper limit of intake is 2000 IU/day

REFERENCES

1. http://ocw.tufts.edu/data/18/303785.pdf2. http://ods.od.nih.gov/factsheets/VitaminD-H

ealthProfessional/3. http://ods.od.nih.gov/factsheets/Calcium-Co

nsumer/4. http://www.niams.nih.gov/Health_Info/bone/

Bone_Health/Nutrition/default.asp