Khaberni - As we enter our fifties, it's time to re-evaluate the amount of calcium we consume, as it helps to limit bone loss and vitamin D which aids in the absorption of calcium.
For men, bone loss begins at a steady rate of 1% per year from around age 50.
Women lose about 3% of their bone mass annually during menopause, for about 5 years after their last menstrual period, with decreasing estrogen levels, and thereafter, bone loss continues at a rate of 1% annually.
This bone loss leads to weakening, making them more prone to fractures from falls.
Risks of Vitamin D Deficiency
Without an adequate amount of vitamin D, muscle strength and balance decrease, increasing the risk of falling.
For these reasons, rates of hip fractures, which are particularly dangerous, increase significantly as age advances from the seventies to the eighties.
On the other hand, consistently increasing the intake of calcium and vitamin D is not necessarily better, especially for the elderly. If calcium intake exceeds the recommended level, the person becomes more prone to developing kidney stones.
According to "Medical Express", there is evidence of mixed effects of vitamin D in the elderly. In clinical trials, falls decreased among those with vitamin D deficiency who took dietary supplements.
However, as the dosage increased in the trials, the benefits stabilized and then began to decline.
Required Dosage
Recommendations urge women starting from the age of 51 years and men from the age of 71 years to consume 1200 mg of calcium per day.
Meanwhile, men aged between 51 and 70 years need 1000 mg.
As for vitamin D, the recommended dose is 15 micrograms for those aged between 51 and 70, and 20 micrograms for those over the age of 70.
Dietary Calcium and Supplements
In other words, if you do not consume two servings of dairy products daily, you are likely not getting enough calcium. In this case, it is advisable to take a 500 mg calcium supplement daily. However, if you consume a sufficient amount of dairy products, there is no need for supplements.
For obtaining vitamin D, it is advised to expose the skin to direct sunlight, not through glass, and consume dietary supplements ranging between 800 to 1000 IU daily for 5 months of the year.
Eggs and sardine bones are good sources of both vitamin D and calcium, and leafy vegetables such as broccoli and spinach provide a good amount of calcium, as do almonds and figs.
