Osteoporosis is a common bone disorder that causes a gradual loss of bone density and volume. As a result, the bones become thinner and weaker and more likely to break. It is estimated that more than 1.3 million osteoporosis-related fractures occur in the United States each year. These fractures usually occur in the bones between the vertebrae, hips, and ankles, near the first vertebrae and ankles. Step to prevent and treat osteoporosis is to consume foods containing calcium, an essential mineral for bone strength, and vitamin D that helps break down and absorb calcium.. Benefits of calcium and vitamin D: A healthy diet is important at any age to maintain healthy bones.. The use of calcium reduces bone loss.. It can increase bone mass in adulthood.. This increase in bone density can reduce the risk of bone fractures in the future.. Calcium can also be beneficial in the functioning of other body organs by lowering cholesterol and blood pressure.. Calcium and vitamin D supplements can Can strengthen teeth... Recommendations for calcium Below we will give recommendations about calcium that will be useful to know... ### General recommendations Men and women before menopause should consume at least 1000 mg of calcium per day, while women who have reached the age of menopause should consume a total of 1200 mg of calcium per day (food and supplements). The main sources of calcium in the diet include milk and other dairy products such as cheese or yogurt, as well as green vegetables such as kale and broccoli, some breakfast cereals, soy products and calcium-fortified fruit juices... ### Supplements containing calcium Since the body absorbs the calcium in food, it can also get the calcium it needs through supplements.. If the calcium you need is not obtained through the diet, consult your doctor to determine the best type, dose and time to take calcium supplements. It can't because calcium prevents the absorption of lead.. Therefore, high-dose supplements are best divided (eg, morning and afternoon). Calcium supplements cannot replace other medications for the treatment of osteoporosis.. Calcium and vitamin D supplements alone are not sufficient to prevent osteoporosis due to old age.. Although they can be effective in some subgroups (older people with low intake).. Patients who do not absorb enough nutrients from the gastrointestinal tract (due to malabsorption) may need 1000 to 1200 mg of calcium per day.. In such cases, a provider Health care can help determine the best medications.. Calcium, you should consult your doctor.. Some specific medications alter the amount of calcium absorbed/excreted... For example, loop diuretics (furosemide) increase the amount of calcium excreted in the urine by increasing urination.... On the other hand, thiazide diuretics (hydrochlorothiazide) can decrease the amount of calcium in the urine, potentially increasing the risk of They reduce bone loss.. in lower and more frequent doses... some people have experienced side effects of calcium, including constipation and indigestion... calcium supplements interfere with the absorption of iron and thyroid hormones... so it is better to take these drugs at different times... ### kidney stones Little evidence shows that consuming large amounts of calcium (through food) increases the risk of developing kidney stones or that avoiding calcium in the diet reduces this risk. In fact, avoiding dairy products increases the risk of developing kidney stones... Importance of Vitamin D Vitamin D reduces bone loss and reduces the risk of fractures, especially in older men and women... Vitamin D, along with calcium, also helps prevent and treat osteoporosis... For proper and effective absorption of calcium, there must be a sufficient amount of vitamin D... Vitamin D is usually made in the skin after exposure to sunlight... Recommendations for vitamin D Current recommendations are that men over 70 and postmenopausal women consume at least 800 international units of vitamin D daily.. Low amounts of vitamin D are ineffective, while high doses can be toxic, especially if taken long-term. Although the correct and effective amount of consumption for young men with osteoporosis and premenopausal women has not been precisely determined, 60 international units of vitamin D. Vitamin D is available as a separate supplement and is found in most multivitamins and some calcium supplements. Milk is a relatively good food source of vitamin D. Approximately 100 international units per cup and salmon has 800 to 1000 units of vitamin D per serving... **Gastroenterologist in Mashhad** ==================================== **\*Gastroenterologist in Mashhad\***