Taking care of your hips is important since a woman’s risk for hip fractures increases as early as age 50 and doubles every five to six years after that. Getting enough calcium and vitamin D—from food or supplements—is one of the best ways to keep bones strong and prevent hip fractures. Be sure to pair your calcium supplement with vitamin D because your body needs vitamin D to properly absorb calcium. Without it, bones can become thin and brittle. Here are the recommendations for getting your calcium and vitamin D:
- eat a calcium-rich diet that provides between 1,000 and 1,200 milligrams (mg) of calcium from a combination of foods and supplements
- people ages 51 to 70 need 1,200 mg of calcium and 400 IU of vitamin D daily
- those ages 70 and older need 1,200 mg of calcium and 600 IU of vitamin D daily
Looking for an even easier and brighter way to get your vitamin D? Get about 15 minutes of sunlight twice a week.