The Truth About Osteoporosis: 10 Prevention Tips for Stronger Bones

2. The Role of Calcium and Vitamin D

Calcium and Vitamin D are fundamental to bone health, acting as the building blocks of a robust skeletal system. Calcium is essential for maintaining bone mass, while Vitamin D enhances calcium absorption in the gut. A deficiency in either nutrient can lead to decreased bone density and increased fracture risk. The recommended daily intake of calcium varies by age and gender, with higher needs in adolescence and later life. Dairy products, leafy greens, and fortified foods are excellent sources of calcium. Vitamin D can be synthesized by the skin in response to sunlight, but factors such as geographic location, skin pigmentation, and sunscreen use can limit production. Therefore, dietary sources like fatty fish, egg yolks, and fortified foods, or supplements, may be necessary. Ensuring adequate intake of these nutrients is a cornerstone in osteoporosis prevention, supporting the continuous renewal and strength of bones.