RECOMMENDED DIETARY AMOUNTS OF CALCIUM & VITAMIN D
You should be receiving the recommended amount of Calcium and Vitamin D each day. The recommended amount of each for older adults are listed below:
Vitamin D | Ages 50-70 = 600 IU Ages 70 & Older = 800 – 2000 IU |
Calcium | 1,200 mg (equivalent of 3 servings of milk or milk alternatives) |
WHERE DO I GET CALCIUM AND VITAMIN D?
You will receive most of your Calcium from balanced meals you eat every day.
Although you will also get Vitamin D from some foods you eat, the main source of Vitamin D comes from sun exposure. During the winter, it is more difficult to fulfill our body’s Vitamin D needs. It is difficult for adults to get sufficient Vitamin D from diet alone, so it is recommended to add a supplement to your daily diet.
While Calcium supplements may be recommended for older adults, taking too much can result in toxicity and lead to increased risk for adverse health effects including kidney stones, interfere with iron and zinc absorption, or cause constipation. Always speak to your health care provider before taking any Calcium supplements.
FOODS HIGH IN CALCIUM
Just 3 cups of milk a day can give you all the Calcium you need.
Food | Serving Size | Calcium Per Serving (mg) |
---|---|---|
Yogurt | 175 g (3/4 cup) | 292-332 mg |
Milk | 250 mg (1 cup) | 291-322 mg |
Hard Cheese | 50 g (1 1/2 oz) | 252-386 mg |
Fish (Salmon, Sardines, Rainbow Trout) | 75 g (2 1/2 oz) | 179-208 mg |
Broccoli | 125 mL (1/2 cup) | 95 mg |
Almonds | 60 mL (1/4 cup) | 93 mg |
Beans | 175 mL (3/4 cup) | 93-141 mg |
For a full list of foods high in calcium, visit Osteoporosis Canada’s website at www.osteoporosis.ca under the “Calcium Requirements” section.
EXERCISES TO MAINTAIN HEALTHY BONES
You should be receiving the recommended amount of Calcium and Vitamin D each day.
Exercise is very important to maintain strong bones and prevent osteoporosis. It can reduce the risk of fractures, help maintain balance, and build muscle strength as well. Many exercises emphasize strength and balance training.
Older adults should aim to exercise for 30 minutes per day. There are many exercises or daily activities you can incorporate into your routine to stay healthy and active.
TYPES OF EXERCISES FOR MAINTAINING HEALTHY BONES
Strength Training can involve using free weights, weight machines, or exercise bands. They help make bones and muscles work together by lifting or pushing against resistance. Even walking is a very simple form of strength training.
Balance Training exercises help challenge your balance to help you stay stable and reduce your risk of falling. Even walking is a simple form of balance training.
Weight Bearing Aerobic Exercises are recommended to increase your heart rate and can involve walking, jogging, step aerobics, dancing, and stair climbing.
STAYING PHYSICALLY ACTIVE
You can incorporate the activities listed below into your routine to stay healthy and active:
- Walking
- Light Jogging
- Dancing Classes
- Water Aerobics
- Chair Exercises
- Yoga
- Stretching Exercises
- Gardening
- Walking your dog
- Taking the Stairs instead of the Elevator
Did you know? Ontario has over 2,000 free exercise and falls prevention classes for older adults aged 65 and older.
Visit ontario.ca/healthcareoptions to find the closest exercise and falls prevention class in your community.
You can also call the Seniors’ INFOline at 1-888-910-1999 to be provided with information about falls prevention classes in your community and other provincial government services and programs.
SUGGESTED RESOURCES
OSTEOPOROSIS CANADA
Learn more about osteoporosis and what you can do to prevent it from happening. Osteoporosis Canada also has resources on foods high in Calcium, a Calcium calculator, and exercises to maintain healthy bones.
DIETITIANS OF CANADA – EATING GUIDELINES TO PREVENT OSTEOPOROSIS
Dietitians of Canada provides tips on foods that are high in Calcium and/or Vitamin D to prevent osteoporosis.
UNLOCK FOOD – BONE HEALTH
Unlock Food (formerly Eat Right Ontario) offers a number of articles on keeping your bones strong and lowering your risk of osteoporosis.
PUBLIC HEALTH AGENCY OF CANADA (PHAC): PHYSICAL ACTIVITY GUIDELINES
PHAC supported the Canadian Society of Exercise Physiology (CSEP) guidelines on physical activity for older adults.
EXERCISE AND FALLS PREVENTION PROGRAMS
Older adults (aged 65 and older) can join one of 2,000 free classes across Ontario to help maintain balance and strength to prevent falls.
Adapted from “Calcium, Vitamin D and Bone Health” in 2016 with permission from the University Health Network Patient and Family Education Program.
Modified: 2019-09-25
We would like to thank the following for their support of our Education Resources to Support Healthy Ageing Initiative
- Mon Sheong Foundation and the Ben and Hilda Katz Foundation have generously provided funding to support printing and translation of our Education Resources to Support Healthy Ageing.
- The Ministry for Seniors and Accessibility supported this initiative with funding through its Seniors Community Grant Program.