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Calcium & Vitamin D: What You Need To Know To Keep Your Bones Strong

Calcium & Vitamin D: What You Need To Know To Keep Your Bones Strong

We may not see the “Got Milk?” ads as much anymore, but that doesn’t mean we should forget about one of the essential nutrients found in milk: calcium. As the most abundant mineral in the body, 99 percent of the body’s calcium is found in the bones and teeth. What about that last one percent? While it may be a small amount, this one percent of calcium is found in blood, muscles, and tissues, helping the body regulate crucial body functions.*  These include sending nerve signals, releasing hormones to needed tissues, and supporting the heart’s proper functioning and its associated blood vessels.*

Getting enough calcium in your diet is crucial throughout your life, especially in your teenage years and middle to late adulthood.* Find out why calcium is so important during these periods, and how much you need to maintain bone health for a lifetime. 

Teens and Calcium

Bones absorb more calcium during the teenage years than at any other point in life. Given that bones store essential calcium for the body, it is crucial for children and teens to meet their calcium goals—1,300 mg of calcium a day for boys and girls ages 9 to 18 — to help build adequate stores of calcium for the future.*

High calcium food sources include:

  • milk and other dairy sources such as yogurt and cheese
  • dark green leafy vegetables (spinach, broccoli, kale)
  • soy-based and other fortified foods (fortified soymilk, almond milk, and orange juice)
  • beans (white beans, navy beans)

Be creative! Add kale to your yogurt smoothie. Mix cheese and spinach into omelets. Toss beans beans in soups, chilis, and stews. The possibilities are endless. 

Calcium in Middle to Late Adulthood

Although there is a point when the bones stop absorbing calcium, it is still important to keep up your calcium intake. Adequate calcium and vitamin D throughout life, as part of a well-balanced diet, may reduce the risk of osteoporosis.*

Adults ages 31 to 70 should consume 1,000 mg of calcium a day, while adults over the age of 70 should consume 1,200 mg a day. The recommended calcium consumption, combined with adequate vitamin D (to help the body absorb calcium) and weight-bearing exercise, can help ensure that the body has what it needs to maintain optimal bone health.*

Delicious and healthy recipes rich in calcium can keep your bones strong and help you avoid the food-rut that eating basic dairy and soy-based foods can often bring. Many are high in beneficial fiber, too!

Getting enough calcium will help you maintain your bones’ health so you can continue to live an active life as you age.*

Calcium Supplements

For those who eat a healthy, balanced diet, but still find it challenging to get enough calcium from food, calcium supplements may help. Theralogix offers several choices to help you meet your calcium needs.

  • TheraCal is a bone health supplement with calcium citrate, vitamin D3, vitamin K2, and other key nutrients.* It is available in three programs to meet your specific needs based on your vitamin D status.
  • CalMag Thins is a calcium and magnesium supplement in easy-to-swallow tablets. Calcium is a very bulky nutrient, which means many calcium tablets are big. Not CalMag Thins. These thin, easy-to-swallow tablets contain calcium and magnesium to support bone health.* CalMag Thins are designed to be taken along with another product that provides adequate vitamin D, like one of our multivitaminsvitamin D supplements, or prenatal vitamins.
  • Prosteon is another bone health supplement that provides calcium citrate, vitamin D3, vitamin K2, and other essential nutrients.* It is specially formulated to provide nutrient support for men undergoing Androgen Deprivation Therapy (hormone therapy).*

The amount of calcium you need from a supplement depends on how much you get from food. If you eat enough food that is high in calcium, it is possible to meet your diet alone’s daily calcium needs.

Find out whether you are getting enough calcium by using this calcium calculator. This will help you determine how much calcium you're currently getting and whether you need a calcium supplement. Before adding a supplement to your routine, discuss with your healthcare provider to determine what you need to keep your bones strong.

For more information, follow us on Facebook, Instagram, and Twitter @Theralogix!



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