Osteoporosis Advice

What is osteoporosis?
In osteoporosis, the inside of the bones becomes porous from a loss of calcium. This is called losing bone mass. Over time, this weakens the bones and makes them more likely to break.Osteoporosis is much more common in women than in men. This is because women have less bone mass than men, tend to live longer and take in less calcium, and need the female hormone estrogen to keep their bones strong. If men live long enough, they are also at risk of getting osteoporosis later in life.

Recommended Calcium Intake for Adult Men and Women
19 to 50 years of age: 1000mg per day
50 years and older: 1200mg per day

Vitamin D
The body needs vitamin D to absorb calcium. You can get vitamin D in three ways: through the skin, from the diet, and from supplements. Experts recommend a daily intake of between 400 and 600 IU (International Units) of vitamin D, which also can be obtained from supplements or vitamin D-rich foods such as egg yolks, saltwater fish, liver, and fortified milk. The Institute of Medicine recommends no more than 2,000 IU per day.