This can be due to sunscreen use or living at a high latitude (which includes most of Canada). Things that reduce how much vitamin D your body makes include: Talk to your doctor about how you can get the right amount through supplements and what you eat. If you are diagnosed with osteoporosis, it's more important to get enough calcium and vitamin D. Many Canadians don't get enough vitamin D from food and sunshine only. If they cannot get enough calcium from foods, a calcium supplement may be needed. From age 9 through 18, girls need more calcium from foods to meet the daily recommended intake. Many foods are fortified with calcium and vitamin D, and your body uses sunshine to make its own vitamin D. footnote 1 Who may not get enough calcium and vitamin D? Health Canada and Osteoporosis Canada recommend that Canadian adults take daily vitamin D supplements.
Women who are pregnant or breastfeeding need the same amount of calcium and vitamin D as other women their age. Vitamin D for babies is usually a liquid supplement that you add to a bottle of breast milk with a dropper or drip into your baby's mouth. Although breastfed babies get the best possible nutrition, they need vitamin D supplements to maintain or improve their health. Talk with your doctor about how much and what sources of supplements are right for your child. *Adequate intake rather than recommended dietary allowance (RDA) Recommended vitamin D intake (international units a day)
Recommended calcium intake (milligrams a day) Health Canada recommendations for calcium and vitamin D by age footnote 1 Talk with your doctor about how much vitamin D you need. Vitamin D recommendations vary from province to province. For the best absorption of calcium, make sure you get enough vitamin D. Your body needs vitamin D to absorb calcium, but you do not have to take calcium and vitamin D at the same time. What is the recommended daily amount of calcium and vitamin D? They also have a chance of getting a rare disease called rickets, which causes weak bones. Getting enough vitamin D helps prevent these problems.Ĭhildren who don't get enough vitamin D may not grow as much as others their age. You may have long-term (chronic) muscle aches and pains. If your muscles don't get enough calcium, then they can cramp, hurt, or feel weak. Your body also uses vitamin D to help your muscles absorb calcium and work well. It helps keep your bones strong as you get older and protects against possible breaks. This is why it is important for you to get enough calcium and vitamin D as a child and as an adult. Thin and brittle bones break easily and can lead to serious injuries. People who do not get enough calcium and vitamin D throughout life have an increased chance of having thin and brittle bones ( osteoporosis) in their later years. Calcium keeps your bones and muscles-including your heart-healthy and strong. Your body needs vitamin D to absorb calcium. Topic Overview Why is it important to get enough calcium and vitamin D?