Osteoporosis is a disorder of bone characterized by reduced mineral density and bone mass. The foods we eat contain variety of vitamins and minerals. Vitamin D is formed naturally in the body after exposure to sunlight. Low concentration of vitamin D is associated with impaired calcium absorption, negative calcium balance and compensatory rise in parathyroid hormone, which results in excessive bone resorption. Although calcium and vitamin D play an important role, they are not sufficient when used alone. Rather they should be used in combination with an antiresorptive agent such as estrogen, raloxifene, alendronate, residronate, or calcitonin.

A variety of fruit vegetables, grains and non-fat or low fat dairy products will provide optimum levels of calcium and vitamin D. Vitamin D is found mainly in fortified dairy products, cod liver oil and fatty fish, and is manufactured by body in response to sunlight. Sun exposure for 5 to 10 minutes weekly improves vitamin D status. Whereas dairy products are good source of calcium. If your daily requirement of calcium and vitamin D is not met from food alone supplements are often advised.

Daily Calcium Requirement:
People need different amount of calcium at different ages. Children (5 to 11 years) need 600-100 mg daily whereas adults need 1000 to 1300 mg daily. Adults over 70 years need 1300 mg daily.

Daily Vitamin D Requirement:
On an average we need al least 400 to 600 IU (international units) of vitamin D. If you don’t get enough vitamin D from sunlight exposure, you need vitamin D supplement of at least 400 IU daily.

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