An adequate calcium intake also helps limit bone loss later in life. If your diet lacks calcium, the mineral is moved from bones to the bloodstream where it’s needed for muscle, nerve and blood vessel function.
One cup of milk, three quarters-cup of plain yogurt and 1.5 ounces of hard cheese each provide 300 to 330 mg of calcium. Some research suggests taking a daily 1,000 mg calcium supplement – on top of getting lots from diet – may increase the risk of kidney stones and cardiovascular disease. There’s no need to consume calcium beyond your daily requirement.This nutrient plays a major role in calcium absorption, bone health, muscle performance, balance and risk of falling.
Adults under 50 are advised to supplement with 400 to 1000 IU of vitamin D daily. Older adults should take 800 to 1000 IU daily. To achieve an optimal vitamin D status, a higher amount may be needed.Consuming too little protein, an important structural component of bone, is associated with a greater risk of bone loss and fracture.
Unfortunately there was no information for today's people over 50, back when they were younger.
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