Vitamin D & Calcium: Bone Health for Seniors

As we age, our bones naturally become more fragile. But fractures and discomfort don’t have to be part of the aging process. With the right nutrients and habits, it’s possible to protect your bones, so you can maintain strength and mobility well into your later years. Two of the most important nutrients for bone health are calcium and vitamin D.

Why Bone Health Matters

Osteoporosis is a condition that causes bones to lose density, making them weak and more likely to break. It’s common among older adults and can lead to chronic pain, reduced mobility, and long-term disability. While genetics and body structure play a role, lifestyle choices can also help prevent or slow bone loss.

food sources and diet, vitamin d, calcium, salmon, dairy products, broccoli on a kitchen table

The Role of Calcium

Calcium is the mineral that gives bones their structure and strength. It’s also used throughout the body for muscle function, nerve signaling, and heart health. If your diet doesn’t provide enough calcium, your body may start pulling it from your bones, which can lead to weakening over time.

Even in adulthood, bones are constantly renewing themselves. This process requires a steady supply of calcium to keep bones dense and resilient. As we age, our ability to retain calcium decreases, making it even more important to get enough through food or supplements.

The recommended daily intake is:

The Role of Vitamin D

Vitamin D plays a crucial role in helping the body absorb calcium. Without it, even a calcium-rich diet won’t do much to strengthen bones. Vitamin D also supports bone growth and helps maintain proper calcium levels in the blood.

Our main source of vitamin D is sunlight. When your skin is exposed to direct sunlight, it naturally produces vitamin D. However, as we age, our skin becomes less efficient at making it. Many older adults also spend less time outdoors, especially in colder months or if mobility is limited. This makes it difficult to get enough vitamin D from sunlight alone.

While some foods contain vitamin D, these sources often aren’t enough to meet daily needs. That’s why vitamin D supplementation is often recommended for older adults.

The recommended daily intake is:

400 IU (10 µg) daily supplement for adults aged 51 years and older

Why Calcium and Vitamin D Work Best Together

Calcium and vitamin D work hand in hand. Calcium builds and maintains bone structure, while vitamin D helps your body absorb and use that calcium effectively. Without enough vitamin D, calcium can’t do its job properly.

Research shows that taking both nutrients together is more effective at improving bone density than taking either one alone. This is especially true for older adults and post-menopausal women, who are at a higher risk for osteoporosis.

Food First, Supplements When Needed

Whenever possible, aim to get your calcium and vitamin D from whole foods. Here are some good sources:

Calcium-rich foods:

Dairy products like milk, cheese, and yogurt
Leafy greens such as kale, bok choy, and broccoli
Fortified foods including plant-based milks, cereals, and tofu
Fish with bones, such as canned salmon and sardines

Vitamin D-rich foods:

Fatty fish such as salmon and trout
Egg yolks
Fortified foods such as milk, orange juice, and cereal
Sunlight exposure (when safe and possible)

If you’re lactose intolerant, vegan, or have dietary restrictions, supplements may be a helpful option. Many calcium supplements also include vitamin D to support absorption. However, it’s important to talk to your doctor before starting any supplement, as too much calcium, especially from supplements, can increase the risk of kidney stones or cardiovascular issues.

There are different types of calcium supplements available:

Calcium carbonate, which is best taken with food
Calcium citrate, which is easier to absorb, especially for older adults or those with lower stomach acid

Your doctor can help determine the right type and dosage based on your diet, health status, and lifestyle.

Strong bones are essential for staying active and independent as we age. Calcium provides the building blocks, and vitamin D helps your body use them effectively. Since sunlight is the primary source of vitamin D and many older adults don’t get enough exposure, supplementation is often necessary to maintain bone health and prevent osteoporosis.

If you’re unsure whether you’re getting enough of these nutrients, speak with your healthcare provider. A simple blood test or dietary review can help guide your next steps toward stronger, healthier bones.

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Vitamin D & Calcium: Bone Health for Seniors