Osteoporosis is a concern for many older women. And if you're a woman who has that concern, you may not know that your ability to absorb calcium is crucial to warding off bone-thinning disorders such as osteoporosis. But calcium and vitamin D are both important when it comes to fighting osteoporosis, and simply obtaining enough dietary calcium is not enough. You need an adequate amount of vitamin D to absorb calcium from the foods you eat.
RDA at Different Ages
Your need for vitamin D changes as you age. From birth to 12 months, the daily recommended amount of calcium is 400 IU, according to the Office of Dietary Supplements. Between the ages of 1 and 70, the daily recommended amount is 600 IU. Over 70, your need for vitamin D increases to 800 IU daily.
Epidermal Synthesis
When the sun hits your skin, you're actively synthesizing cholecalciferol, or vitamin D-3. Exposure to ultraviolet-B radiation stimulates your epidermis to create this essential nutrient. According to the Linus Pauling Institutes, just five to 10 minutes of direct sun exposure between 11 a.m. and 2 p.m. three times week from spring through fall should provide you with sufficient vitamin D without putting you at risk of skin damage due to overexposure.
Food Sources of Vitamin D
Vitamin D isn't found in many foods, but food manufacturers have added it to many of their products. These products have become major sources of dietary vitamin D for most Americans, according to the Office of Dietary Supplements. Many breakfast cereals and dairy and soy products have added vitamin D. Egg yolk, mushrooms and tuna are three foods that have vitamin D naturally.
Considerations
Some factors can inhibit your ability to synthesize vitamin D from sunlight and make it more crucial to consume dietary sources of vitamin D. If you are unable to get outside, your skin will not be able to synthesize vitamin D from the sun. Dark skin does not create vitamin D as readily as fair skin. Living in a cloudy environment may also inhibit your ability to synthesize vitamin D. Using sunscreen, though very important for reducing your risk of skin cancer, inhibits vitamin D synthesis, as well.
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