Bone health: The role of calcium and vitamin DBBone health: The role of calcium and vitamin DBone health: The role of calcium and vitamin DEnglishPreventionChild (0-12 years);Teen (13-18 years)BodyBonesNon-drug treatmentCaregivers Adult (19+)NA2013-12-18T05:00:00ZEsther Assor​, RD;Anne Murphy, RN8.0000000000000069.00000000000001417.00000000000Health (A-Z) - ProcedureHealth A-Z<p>Find out how calcium and vitamin D help build strong bones.</p><p>The foods we eat have important minerals and vitamins that help build strong and healthy bones. <a href="/Article?contentid=1448&language=English">Calcium</a> and <a href="/Article?contentid=1447&language=English">vitamin D</a> are two important nutrients for bone health.</p><h2>Key points</h2> <ul> <li>Calcium and vitamin D are two important nutrients for bone health. </li> <li>Good sources of calcium include milk, cheese, soybeans, tofu, sardines, salmon, blackstrap molasses, almonds, sesame seeds, broccoli and kale. </li> <li>Sources of vitamin D include sunlight and foods such as sardines, salmon, tuna, milk and fortified orange juice.</li> <li>Many people need to take a supplement to make sure they get enough vitamin D every day.</li> </ul><h2>Calcium</h2><p>Almost all the calcium in the body is found in the bones and teeth. Calcium is also found in the blood, where it helps the heart, muscles and nerves to work properly.</p><p>The bones are like a bank - they build up deposits of calcium from the foods that we eat and drink or from calcium supplements. They also 'give' calcium to the rest of the body by allowing it to enter the bloodstream.</p><p>If you do not eat enough calcium, your body cannot replace the calcium that the bones lose quickly enough. Soon, the bone bank becomes empty and bones get weaker.</p><h3>How much calcium does a person need?</h3><p>The amount of calcium that a person needs is based on their age, as you can see in the table below.</p><table class="akh-table"><thead><tr><th>Age</th><th>Amount of elemental calcium every day</th></tr></thead><tbody><tr><td>0-6 months</td><td>210 mg</td></tr><tr><td>7-12 months</td><td>270 mg</td></tr><tr><td>1-3 years</td><td>700 mg</td></tr><tr><td>4-8 years</td><td>1000 mg</td></tr><tr><td>9-18 years</td><td>1300 mg</td></tr><tr><td>19+ years</td><td>1000 - 1200 mg</td></tr></tbody></table><h2>Food sources of calcium</h2><p>You can use the calcium-rich foods listed in the tables below to reach the recommended daily intake of calcium for you and your family.</p><h3>Excellent choices: Foods with 240 to 350+ mg of calcium per serving</h3><table class="akh-table"><thead><tr><th>Food</th><th>Serving</th><th>Calcium (mg)</th></tr></thead><tbody><tr><td>Milk (whole, 2%, 1%, skim), chocolate milk or lactose-free milk</td><td>1 cup (250 mL)</td><td>300</td></tr><tr><td>Cheddar cheese</td><td><p>1 1/2 oz (50 g)</p><p>(size of thumb)</p></td><td>300</td></tr><tr><td>Calcium-fortified drinks (soy or rice milk, orange juice)</td><td>1 cup (250 mL)</td><td>300</td></tr><tr><td>Soybeans, cooked (sometimes called edamame)</td><td>2 cups (500 mL)</td><td>350</td></tr><tr><td>Tofu, firm, made with calcium</td><td>1/2 cup (100 g)</td><td>250</td></tr><tr><td>Sardines</td><td>4 medium (3 oz or 92 g)</td><td>250</td></tr><tr><td>Soybeans, roasted</td><td>1 cup (250 mL)</td><td>240</td></tr></tbody></table><h3>Very good choices: Foods with 100 to 200 mg of calcium per serving</h3><table class="akh-table"><thead><tr><th>Food</th><th>Serving</th><th>Calcium (mg)</th></tr></thead><tbody><tr><td>Yogurt</td><td>170 g (1 container)</td><td>200</td></tr><tr><td>Yogurt drink</td><td>200 mL (1 serving)</td><td>200</td></tr><tr><td>Salmon, canned with bones</td><td>3 oz (85 g)</td><td>190</td></tr><tr><td>Blackstrap molasses</td><td>1 Tbsp (15 mL)</td><td>170</td></tr><tr><td>Cream soups, such as cream of mushroom, broccoli or chicken, prepared with milk</td><td>1 cup (250 mL)</td><td>170</td></tr><tr><td>Processed cheese slices</td><td>2 slices</td><td>150 to 200</td></tr><tr><td>Mozzarella, Colby or marble cheeses</td><td>1 oz (28 g)</td><td>150</td></tr><tr><td>Hazelnuts, Brazil nuts</td><td>1/2 cup (125 mL)</td><td>110</td></tr><tr><td>Pudding, chocolate or vanilla</td><td>1/2 cup (99 g)</td><td>105 to 120</td></tr><tr><td>Almonds</td><td>1/4 cup (60 mL)</td><td>100</td></tr><tr><td>Cereal fortified with calcium</td><td>3/4 cup (175 mL)</td><td>100</td></tr><tr><td>3/4 cup (175 mL)</td><td>1/2 cup (125 mL)</td><td>100</td></tr></tbody></table><h3>Good choices: Foods with up to 100 mg of calcium per serving</h3><table class="akh-table"><thead><tr><th>Food</th><th>Serving</th><th>Calcium (mg)</th></tr></thead><tbody><tr><td>Kale, cooked</td><td>1 cup (250 mL)</td><td>90</td></tr><tr><td>Ice cream</td><td>1/2 cup (125 mL)</td><td>85</td></tr><tr><td>Broccoli, cooked</td><td>1 cup (250 mL)</td><td>80</td></tr><tr><td>Figs, dried</td><td>3 figs</td><td>80</td></tr><tr><td>Almond butter (100% crushed almonds only)</td><td>2 1/2 Tbsp (35 mL)</td><td>80</td></tr><tr><td>Tahini (sesame seed butter)</td><td>1 Tbsp (15 mL)</td><td>60</td></tr><tr><td>Tortilla chips</td><td>12 chips</td><td>60</td></tr><tr><td>Orange</td><td>1 medium</td><td>55</td></tr><tr><td>Parmesan cheese</td><td>1 Tbsp (15 mL)</td><td>55</td></tr><tr><td>Pancakes or waffles, frozen</td><td>2</td><td>40</td></tr><tr><td>Corn tortilla</td><td>1, 6-inch (25 g)</td><td>40</td></tr><tr><td>Molasses, regular</td><td>1 Tbsp (15 mL)</td><td>40</td></tr><tr><td>Cream cheese</td><td>1 Tbsp (15 mL)</td><td>20</td></tr></tbody></table><p>Helpful hint: Look at the serving sizes on food labels to find out how much calcium you are eating.</p><h3>Other ways to add calcium to your family's diet</h3><ul><li>Use milk instead of water when making soup or oatmeal.</li><li>Make "smoothies" using yogurt, fruit and milk.</li><li>Offer yogurt for a dessert or snack.</li><li>Serve your child calcium-rich snacks, such as cheese cubes, yogurt, tortillas, almonds or cereal with milk.</li><li>Add shredded cheese to tortillas, soup and stews.</li></ul> <h3>Calcium supplements</h3><p>If your child cannot eat or drink all of the calcium they need in a day, they may need to take calcium supplements. These can be in a liquid, a pill or capsule, a chewable tablet, a gummy or a dissolving tablet. Talk to your child's doctor, dietitian or pharmacist before starting your child on any supplements and tell them if your child is taking any other medication.</p><h3>Tips for taking supplements</h3><ul><li>Read the label of the supplement to find out how much elemental calcium each serving contains. Watch for the weight in mg of <i>elemental calcium,</i> not the weight of the tablet itself.</li><li>Do not give your child any more than 500 mg of elemental calcium at one time.</li><li>Give calcium supplements with food. They are best absorbed on a full stomach.</li><li>Do not give calcium supplements at the same time as other medicine. The calcium may make other medications less effective. For example, calcium can make it harder for the body to absorb iron and antibiotics.</li></ul>
Bien s’alimenter pour garder ses os en santéBBien s’alimenter pour garder ses os en santéBone health: The role of calcium and vitamin DFrenchPreventionChild (0-12 years);Teen (13-18 years)BodyBonesNon-drug treatmentCaregivers Adult (19+)NA2013-12-18T05:00:00ZEsther Assor​, RD;Anne Murphy, RN8.0000000000000069.00000000000001417.00000000000Health (A-Z) - ProcedureHealth A-Z<p>Découvrez comment le calcium et la vitamine D sont essentiels à la croissance et à la santé des os.</p><p>Les aliments que nous mangeons contiennent des minéraux et des vitamines qui sont essentiels à la croissance et à la santé des os. Le <a href="/Article?contentid=1448&language=French">calcium</a> et la <a href="/Article?contentid=1447&language=French">vitamine D</a> sont deux éléments nutritifs essentiels pour assurer la santé des os.</p> <br><h2>À retenir</h2> <ul> <li>Le calcium et la vitamine D sont des éléments nutritifs essentiels au maintien de la santé des os.</li> <li>Le lait, le fromage, les fèves de soya, le tofu, les sardines, le saumon, la mélasse noire, les amandes, les graines de sésame, le brocoli et le chou vert frisé sont de bonnes sources de calcium.</li> <li>Le soleil et les aliments tels que les sardines, le saumon, le thon, le lait et le jus d’orange enrichi sont de bonnes sources de vitamine D.</li> <li>Nombreux sont ceux qui doivent prendre un complément alimentaire pour s’assurer qu’ils absorbent chaque jour suffisamment de vitamine D.</li> </ul><h2>Le calcium</h2><p>Presque tout le calcium du corps se trouve dans les os et dans les dents. Le calcium est également présent dans le sang où il contribue au bon fonctionnement du cœur, des muscles et des nerfs.</p><p>Les os agissent comme une réserve – ils tirent des dépôts de calcium des aliments, des boissons et des compléments alimentaires que nous absorbons. Ils approvisionnent aussi le reste du corps en calcium en libérant celui-ci dans le sang.</p><p>Lorsque l’apport en calcium est insuffisant, le corps ne peut pas remplacer assez rapidement le calcium libéré. La réserve se vide, et les os s’affaiblissent.</p><h3>Quel est l’apport quotidien recommandé en calcium?</h3><p>Comme l’illustre le tableau ci-dessous, l’apport quotidien recommandé en calcium est fonction de l’âge.</p><table class="akh-table"><thead><tr><th>Âge​</th><th>Calcium élémentaire quotidien</th></tr></thead><tbody><tr><td>0 à 6 mois</td><td>210 mg</td></tr><tr><td>7 à 12 mois</td><td>270 mg</td></tr><tr><td>1 à 3 ans</td><td>700 mg</td></tr><tr><td>4 à 8 ans</td><td>1000 mg</td></tr><tr><td>​ 9 à 18 ans</td><td>1300 mg</td></tr><tr><td>19 ans et plus</td><td>1000 - 1200 mg</td></tr></tbody></table><h2>Sources alimentaires de calcium</h2><p>Vous et votre famille pouvez manger les aliments riches en calcium énumérés dans les tableaux ci-dessous afin d’absorber l’apport quotidien recommandé de calcium.</p><h3>Excellents choix : aliments qui contiennent de 240 à 350 mg et plus de calcium par portion</h3><table class="akh-table"><thead><tr><th>Aliment​​​</th><th>Taille d’une portion</th><th> Calcium (mg)</th></tr></thead><tbody><tr><td>Lait (entier, 2 %, 1 %, écrémé), lait au chocolat ou lait sans lactose</td><td> 1 tasse (250 ml)</td><td>300</td></tr><tr><td>Fromage cheddar</td><td><p> 1 1/2 oz (50 g) (taille d’un pouce) </p></td><td>300</td></tr><tr><td>Boissons enrichies de calcium (lait de soya ou de riz, jus d’orange)</td><td>1 tasse (250 ml)</td><td>300</td></tr><tr><td>Fèves de soya cuites (parfois appelées edamame)</td><td>2 tasses (500 ml)</td><td>350</td></tr><tr><td>Tofu, ferme, enrichi de calcium</td><td>½ tasse (100 g)</td><td>250</td></tr><tr><td>Sardines</td><td>​4 moyennes (3 oz ou 92 g)</td><td>250</td></tr><tr><td>Fèves de soya rôties</td><td>​1 tasse (250 ml)</td><td>240</td></tr></tbody></table><h3>Très bons choix : aliments qui contiennent de 100 à 200 mg de calcium par portion</h3><table class="akh-table"><thead><tr><th>Aliment​</th><th> Portion </th><th>Calcium (mg)</th></tr></thead><tbody><tr><td>Yogourt</td><td> 170 g (1 contenant)</td><td>200</td></tr><tr><td>Yogourt à boire</td><td>200 ml (1 portion) </td><td>200</td></tr><tr><td>Saumon en boîte, avec les os</td><td> 3 oz (85 g) </td><td>190</td></tr><tr><td>Mélasse noire</td><td> 1 c. à soupe (15 ml) </td><td>170</td></tr><tr><td>Soupe à base de crème, p. ex. crème de champignons, de brocoli ou de poulet, préparée avec lait</td><td>1 tasse (250 mL)</td><td>170</td></tr><tr><td>​Fromage fondu en tranches</td><td>2 tranches</td><td>150 à 200</td></tr><tr><td>Mozzarella, Colby ou fromage marbré</td><td>1 oz (28 g)</td><td>150</td></tr><tr><td> Noisettes, noix de Brésil</td><td> ​ ½ tasse (125 ml) </td><td>110</td></tr><tr><td>Crème dessert au chocolat ou à la vanille</td><td>½ tasse (99 g)</td><td>105 à 120</td></tr><tr><td>Amandes</td><td>¼ tasse (60 ml)</td><td>100</td></tr><tr><td>Céréales enrichies en calcium</td><td> ¾ tasse (175 ml)</td><td>100</td></tr><tr><td>Yogourt glacé, nature, mou</td><td> ½ tasse (125 ml)</td><td>100</td></tr></tbody></table><h3>Bons choix : aliments qui contiennent jusqu’à 100 mg de calcium par portion</h3><div><table class="akh-table"><thead><tr><th>Aliment</th><th> Portion </th><th>Calcium (mg)</th></tr></thead><tbody><tr><td>Chou vert frisé cuit</td><td>1 tasse (250 mL)</td><td>90</td></tr><tr><td>Crème glacée</td><td>½ tasse (125 ml)</td><td>85</td></tr><tr><td>Brocoli cuit</td><td> 1 tasse (250 mL)</td><td>80</td></tr><tr><td>Figues séchées</td><td>3 figues</td><td>80</td></tr><tr><td>Beurre d’amandes (fait à 100 % d’amandes moulues)</td><td>2½ c. à soupe (35 ml)</td><td>80</td></tr><tr><td> Tahini (beure de sésame) </td><td>1 c. à soupe (15 ml) </td><td>60</td></tr><tr><td>Croustilles au maïs (tortilla)</td><td>12 croustilles</td><td>60</td></tr><tr><td>Orange</td><td>1 moyenne</td><td>55</td></tr><tr><td>Fromage parmesan</td><td>1 c. à soupe (15 ml)</td><td>55</td></tr><tr><td>Crêpes ou gaufres surgelées</td><td>2</td><td>40</td></tr><tr><td>Tortilla au maïs</td><td>1 galette de 6 pouces (25 g)</td><td>40</td></tr><tr><td>Mélasse ordinaire</td><td> 1 c. à soupe (15 ml)</td><td>40</td></tr><tr><td>Fromage à la crème</td><td>1 c. à soupe (15 ml)</td><td>20</td></tr></tbody></table><p>Conseil utile : Consultez les portions indiquées sur les étiquettes des aliments afin de savoir combien de calcium vous absorbez.</p></div><h3>Autres moyens d’augmenter l’apport en calcium</h3><ul><li>Utilisez du lait plutôt que de l'eau dans la soupe ou le gruau.</li><li>Faites des « smoothies » avec du yogourt, des fruits et du lait.</li><li>Offrez du yogourt comme dessert ou collation.</li><li>Servez à votre enfant des collations riches en calcium comme des cubes de fromage, du yogourt, des tortillas, des amandes et des céréales avec du lait.</li><li>Ajoutez du fromage râpé à vos tortillas, dans vos soupes et à vos ragoûts.</li></ul> <h3>Compléments à base de calcium</h3><p>Si votre enfant ne peut pas obtenir de son alimentation l’apport quotidien recommandé de calcium, il pourrait avoir besoin de prendre des compléments alimentaires à base de calcium, en forme liquide, en comprimé ou en capsule – à mâcher, à croquer ou à dissoudre. Discutez avec son médecin, son diététiste ou son pharmacien avant de lui donner ces compléments et indiquez-leur, le cas échéant, tous les autres médicaments que prend votre enfant.</p><h3>Conseils utiles au sujet des compléments</h3><ul><li>Lisez avec soin l’étiquette sur le contenant des compléments pour savoir quelle quantité de calcium élémentaire comprend chaque comprimé. Portez attention au poids en mg de calcium élémentaire, non pas au poids du comprimé.</li><li>N’administrez pas à votre enfant plus de 500 mg de calcium élémentaire à la fois.</li><li>Administrez les compléments à base de calcium avec de la nourriture. Un estomac rempli favorise l’absorption.</li><li>Assurez-vous de ne pas administrer de compléments à base de calcium en même temps que d'autres médicaments, car le calcium peut atténuer les effets de certains médicaments. Par exemple, le calcium complique l'absorption par le corps du fer ou des antibiotiques.</li></ul>

 

 

Bone health: The role of calcium and vitamin D1970.00000000000Bone health: The role of calcium and vitamin DBone health: The role of calcium and vitamin DBEnglishPreventionChild (0-12 years);Teen (13-18 years)BodyBonesNon-drug treatmentCaregivers Adult (19+)NA2013-12-18T05:00:00ZEsther Assor​, RD;Anne Murphy, RN8.0000000000000069.00000000000001417.00000000000Health (A-Z) - ProcedureHealth A-Z<p>Find out how calcium and vitamin D help build strong bones.</p><p>The foods we eat have important minerals and vitamins that help build strong and healthy bones. <a href="/Article?contentid=1448&language=English">Calcium</a> and <a href="/Article?contentid=1447&language=English">vitamin D</a> are two important nutrients for bone health.</p><h2>Key points</h2> <ul> <li>Calcium and vitamin D are two important nutrients for bone health. </li> <li>Good sources of calcium include milk, cheese, soybeans, tofu, sardines, salmon, blackstrap molasses, almonds, sesame seeds, broccoli and kale. </li> <li>Sources of vitamin D include sunlight and foods such as sardines, salmon, tuna, milk and fortified orange juice.</li> <li>Many people need to take a supplement to make sure they get enough vitamin D every day.</li> </ul><h2>Calcium</h2><p>Almost all the calcium in the body is found in the bones and teeth. Calcium is also found in the blood, where it helps the heart, muscles and nerves to work properly.</p><p>The bones are like a bank - they build up deposits of calcium from the foods that we eat and drink or from calcium supplements. They also 'give' calcium to the rest of the body by allowing it to enter the bloodstream.</p><p>If you do not eat enough calcium, your body cannot replace the calcium that the bones lose quickly enough. Soon, the bone bank becomes empty and bones get weaker.</p><h3>How much calcium does a person need?</h3><p>The amount of calcium that a person needs is based on their age, as you can see in the table below.</p><table class="akh-table"><thead><tr><th>Age</th><th>Amount of elemental calcium every day</th></tr></thead><tbody><tr><td>0-6 months</td><td>210 mg</td></tr><tr><td>7-12 months</td><td>270 mg</td></tr><tr><td>1-3 years</td><td>700 mg</td></tr><tr><td>4-8 years</td><td>1000 mg</td></tr><tr><td>9-18 years</td><td>1300 mg</td></tr><tr><td>19+ years</td><td>1000 - 1200 mg</td></tr></tbody></table><h2>Food sources of calcium</h2><p>You can use the calcium-rich foods listed in the tables below to reach the recommended daily intake of calcium for you and your family.</p><h3>Excellent choices: Foods with 240 to 350+ mg of calcium per serving</h3><table class="akh-table"><thead><tr><th>Food</th><th>Serving</th><th>Calcium (mg)</th></tr></thead><tbody><tr><td>Milk (whole, 2%, 1%, skim), chocolate milk or lactose-free milk</td><td>1 cup (250 mL)</td><td>300</td></tr><tr><td>Cheddar cheese</td><td><p>1 1/2 oz (50 g)</p><p>(size of thumb)</p></td><td>300</td></tr><tr><td>Calcium-fortified drinks (soy or rice milk, orange juice)</td><td>1 cup (250 mL)</td><td>300</td></tr><tr><td>Soybeans, cooked (sometimes called edamame)</td><td>2 cups (500 mL)</td><td>350</td></tr><tr><td>Tofu, firm, made with calcium</td><td>1/2 cup (100 g)</td><td>250</td></tr><tr><td>Sardines</td><td>4 medium (3 oz or 92 g)</td><td>250</td></tr><tr><td>Soybeans, roasted</td><td>1 cup (250 mL)</td><td>240</td></tr></tbody></table><h3>Very good choices: Foods with 100 to 200 mg of calcium per serving</h3><table class="akh-table"><thead><tr><th>Food</th><th>Serving</th><th>Calcium (mg)</th></tr></thead><tbody><tr><td>Yogurt</td><td>170 g (1 container)</td><td>200</td></tr><tr><td>Yogurt drink</td><td>200 mL (1 serving)</td><td>200</td></tr><tr><td>Salmon, canned with bones</td><td>3 oz (85 g)</td><td>190</td></tr><tr><td>Blackstrap molasses</td><td>1 Tbsp (15 mL)</td><td>170</td></tr><tr><td>Cream soups, such as cream of mushroom, broccoli or chicken, prepared with milk</td><td>1 cup (250 mL)</td><td>170</td></tr><tr><td>Processed cheese slices</td><td>2 slices</td><td>150 to 200</td></tr><tr><td>Mozzarella, Colby or marble cheeses</td><td>1 oz (28 g)</td><td>150</td></tr><tr><td>Hazelnuts, Brazil nuts</td><td>1/2 cup (125 mL)</td><td>110</td></tr><tr><td>Pudding, chocolate or vanilla</td><td>1/2 cup (99 g)</td><td>105 to 120</td></tr><tr><td>Almonds</td><td>1/4 cup (60 mL)</td><td>100</td></tr><tr><td>Cereal fortified with calcium</td><td>3/4 cup (175 mL)</td><td>100</td></tr><tr><td>3/4 cup (175 mL)</td><td>1/2 cup (125 mL)</td><td>100</td></tr></tbody></table><h3>Good choices: Foods with up to 100 mg of calcium per serving</h3><table class="akh-table"><thead><tr><th>Food</th><th>Serving</th><th>Calcium (mg)</th></tr></thead><tbody><tr><td>Kale, cooked</td><td>1 cup (250 mL)</td><td>90</td></tr><tr><td>Ice cream</td><td>1/2 cup (125 mL)</td><td>85</td></tr><tr><td>Broccoli, cooked</td><td>1 cup (250 mL)</td><td>80</td></tr><tr><td>Figs, dried</td><td>3 figs</td><td>80</td></tr><tr><td>Almond butter (100% crushed almonds only)</td><td>2 1/2 Tbsp (35 mL)</td><td>80</td></tr><tr><td>Tahini (sesame seed butter)</td><td>1 Tbsp (15 mL)</td><td>60</td></tr><tr><td>Tortilla chips</td><td>12 chips</td><td>60</td></tr><tr><td>Orange</td><td>1 medium</td><td>55</td></tr><tr><td>Parmesan cheese</td><td>1 Tbsp (15 mL)</td><td>55</td></tr><tr><td>Pancakes or waffles, frozen</td><td>2</td><td>40</td></tr><tr><td>Corn tortilla</td><td>1, 6-inch (25 g)</td><td>40</td></tr><tr><td>Molasses, regular</td><td>1 Tbsp (15 mL)</td><td>40</td></tr><tr><td>Cream cheese</td><td>1 Tbsp (15 mL)</td><td>20</td></tr></tbody></table><p>Helpful hint: Look at the serving sizes on food labels to find out how much calcium you are eating.</p><h3>Other ways to add calcium to your family's diet</h3><ul><li>Use milk instead of water when making soup or oatmeal.</li><li>Make "smoothies" using yogurt, fruit and milk.</li><li>Offer yogurt for a dessert or snack.</li><li>Serve your child calcium-rich snacks, such as cheese cubes, yogurt, tortillas, almonds or cereal with milk.</li><li>Add shredded cheese to tortillas, soup and stews.</li></ul> <h3>Calcium supplements</h3><p>If your child cannot eat or drink all of the calcium they need in a day, they may need to take calcium supplements. These can be in a liquid, a pill or capsule, a chewable tablet, a gummy or a dissolving tablet. Talk to your child's doctor, dietitian or pharmacist before starting your child on any supplements and tell them if your child is taking any other medication.</p><h3>Tips for taking supplements</h3><ul><li>Read the label of the supplement to find out how much elemental calcium each serving contains. Watch for the weight in mg of <i>elemental calcium,</i> not the weight of the tablet itself.</li><li>Do not give your child any more than 500 mg of elemental calcium at one time.</li><li>Give calcium supplements with food. They are best absorbed on a full stomach.</li><li>Do not give calcium supplements at the same time as other medicine. The calcium may make other medications less effective. For example, calcium can make it harder for the body to absorb iron and antibiotics.</li></ul><h2>Vitamin D </h2> <p>Like calcium, vitamin D is very important for growing bones. Calcium needs vitamin D to help it move from the stomach to the bloodstream and from the bloodstream into the bones.</p> <p>The amount of vitamin D that a person needs is based on their age and bone health, as you can see in this table.</p> <table class="akh-table"> <thead> <tr><th>Age</th><th>International Units (IU) of vitamin D every day for children with normal bone health</th><th>International Units (IU) of vitamin D every day for children with poor bone health</th></tr> </thead> <tbody> <tr> <td>0-1 years</td> <td>400 IU</td> <td>400 IU</td> </tr> <tr> <td>1-3 years</td> <td>600 IU</td> <td>600-1000 IU</td> </tr> <tr> <td>4-8 years</td> <td>600 IU</td> <td>1000-2000 IU</td> </tr> <tr> <td>9-18 years</td> <td>600-1000 IU</td> <td>1000-2000 IU</td> </tr> <tr> <td>19+ years</td> <td>600-1000 IU</td> <td>1000-2000 IU</td> </tr> </tbody> </table> <h2>Sources of vitamin D</h2> <p>You can get vitamin D in three ways:</p> <ul> <li>exposing the skin to direct sunlight</li> <li>eating foods that are rich in vitamin D</li> <li>taking a vitamin D supplement.</li> </ul> <h3>Sunlight</h3> <p>Your body can make vitamin D naturally from being exposed to 10 to 15 minutes of sunshine two or three times a week without sunscreen. However, most of us cannot make enough vitamin D naturally year round. It is harder to make enough vitamin D if:</p> <ul> <li>a person's skin is not exposed to the sun for long enough, for example if they work indoors or wear long robes or head coverings</li> <li>a person lives in a northern community - northern parts of Canada experience long periods with little sunshine in the winter months</li> <li>a person has dark skin - the higher level of melanin in the skin interferes with the body's ability to make vitamin D.</li> </ul> <p>Many people need to take vitamin D through their diet or from supplements to prevent a vitamin D deficiency.</p> <h3>Foods sources of vitamin D</h3> <p>The foods listed in this table are excellent sources of vitamin D.</p> <table class="akh-table"> <thead> <tr><th>Food</th><th>Serving</th><th>Vitamin D (IU)</th></tr> </thead> <tbody> <tr> <td>Salmon, canned, pink, with bones</td> <td>1/2 cup (125 mL)</td> <td>370</td> </tr> <tr> <td>Sardines</td> <td>1/2 cup (125 mL)</td> <td>200</td> </tr> <tr> <td>Tuna, canned, light</td> <td>1/2 cup (125 mL)</td> <td>140</td> </tr> <tr> <td>Milk</td> <td>1 cup (250 mL)</td> <td>100</td> </tr> <tr> <td>Orange juice fortified with vitamin D (such as Minute Maid)</td> <td>1 cup (250 mL)</td> <td>100</td> </tr> <tr> <td>Fortified soy or rice beverage (such as Silk or So Good)</td> <td>1 cup (250 mL)</td> <td>100</td> </tr> <tr> <td>Fortified margarine</td> <td>2 tsp (10 mL)</td> <td>60</td> </tr> <tr> <td>Egg (yolk)</td> <td>1</td> <td>20</td> </tr> </tbody> </table> <h3>Vitamin D supplements</h3> <p>Unfortunately, not many foods are rich in vitamin D. As a result, many people may need a vitamin D supplement to get enough vitamin D every day. Supplements come in tablets or drops. Ask your pharmacist for help when you buy them.</p> <p>If your child finds it hard to remember to take their vitamin D every day, they can take a whole week's worth of vitamin D on just one day and repeat that every week. For example, if your child usually takes 1000 IU of vitamin D a day, you may give them 7000 IU of vitamin D on one day of the week and repeat it on the same day the next week.</p> <p>Remember, this approach does not work for all vitamins and minerals. Most of them need to be taken in much smaller doses. In fact, some vitamins and minerals can be very harmful if someone takes too much at one time. Always ask your doctor or pharmacist before you group daily doses of any vitamins or minerals together.</p>https://assets.aboutkidshealth.ca/AKHAssets/Bone_health_the_role_of_calcium_and_vitamin_d.jpgBone health: The role of calcium and vitamin D

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