Vitamin D for Good Bone Health


A healthy body state a healthy brain. There might be some of the distinct figures of the different body structure; the body development is basically the development of bones and tissues. With all the essential nutrients is a body is a healthy body. To maintain that body is really hard job to do.

In the daily lifestyle of people has changed their eating standards resulting many diseases and issues. The main concern over here to is to connect you to the nutrient deficiency. This deficiency cause several defects in a body and start losing calcium. To maintain the calcium level in the body the Vitamin D is the best source that helps your body to absorb the calcium to the bones.

Sources for calcium and vitamin D

The body contains 99.65% of calcium, but it’s a waste if vitamin D is not there to absorb. With such essentials nutrients, there is a list of important food items which are rich in calcium and vitamin D.

For Vitamin D

  • Fishes like tuna, salmon and mackerel
  • Liver
  • Cheese
  • Paneer and tofu
  • Egg yolks
  • Orange juice
  • Soya milk

For calcium

  • Okra
  • Spinach
  • White beans
  • Milk
  • Cheese
  • Yoghurt

Requirement for the body

The basic requirement of the body starts from the early age that means birth when the child got birth it feeds on the mother milk which holds all the essential elements. As grow old requirement increases here is the full specification of the intake of both calcium and vitamin D.


Age 1-3: 700 mg

Age 4-8: 1,000 mg

Age 9-18:1,300 mg

Adults 19-50: 1000 mg

Women 51-70:1,200 mg

Men 51-70: 1,000 mg

Women and men 71 and above: 1,200 mg

Vitamin D

Age 1-70: 600 IU

Age 71 and above: 800 IU

Vitamin D and its importance

Earlier our ancestors used to work on the field but after the revolving of globe, things changes. Working on the field makes the direct capturing of vitamin D direct from sunlight but after steeping in the factories offices and other this turned off.

Our lifestyle has let us inlet the tablets and the other medication earlier playing under sun and revolving around the sun makes our body to absorb the vitamin D but this has stopped so doctors find the alternative to getting it through from supplements and food.

Vitamin D helps to absorb the calcium true or false?

Vitamin D is really essential for the body with respect to others vitamins. Everything has an important role to play so do Vitamin D too. The person suffering from vitamin D can experience the bone injury, cramps, pain in joints and severe muscle cramps.

The researchers said that the Vitamin D helps in better muscle functioning hence helping calcium to be absorbed by the body. The vitamin D is a vital element for the calcium without it no calcium would sustain. Be healthy and get the stronger bone by consuming it.

Dr Dhananjay Gupta

Dr Dhananjay Gupta
Director and Senior Consultant,
Orthopaedics and Joint Reconstruction and Replacement Surgeon
Fortis Flt. Lt. Rajan Dhall Hospital, Vasant Kunj, Delhi.

Disclaimer: The content on this website ( is solely for the purpose of educating and creating awareness about the domain i.e. Orthopedic. This shall not be treated as a substitute to a professional Orthopedic surgeon's advice or prescription. Every individual and their case is different, so the results of any of the treatments mentioned on the website may vary.