Why do women need calcium and vitamin D in their diet?

It's difficult to decide not only what to eat, but also what, if any, supplements to take, given the conflicting nutritional info available from various sources. It is widely recommended that women, particularly as they age, take calcium and vitamin D to help build up bones and prevent potential fractures (broken bones). 

Vitamin D is classified as a "prohormone," which is a substance through which hormones are created. Unlike other vitamins, vit D can be produced by the body: when exposed to sunlight, your skin produces it. Vitamin D also aids in the strengthening of muscles and the immune system, as well as the reduction of inflammation. Vitamin D has been shown to have significant bone-health benefits. Some research suggests that vitamin D may help prevent cardiovascular disease and certain cancers.Extremely high vitamin D doses can raise blood calcium levels, causing kidney and cardiovascular damage. In contrast to many other vitamins, D can accumulate in the body over time. Egg yolks and fatty fish are organic sources of vitamin D.Dairy foods, cereals and grains, and orange juice are all excellent sources of vitamin D.

Calcium is an important mineral for a variety of reasons. The majority of your teeth and bones are composed of calcium. It also aids in blood clotting and the proper functioning of nerves, skeletal muscle, and the heart. A sufficient amount of calcium is required for bone health. Too much calcium in the diet can lead to kidney stones and cardiovascular disease.Don't be concerned about consuming  too much calcium from your diet; it does not appear to be a health risk and may even be beneficial. Many foods contain calcium, including dairy products (milk, yoghurt, and cheese), some fish, tofu, calcium-rich juices, and some dark green vegetables.

Bone health necessitates the intake of calcium and vitamin D.Get sufficient amounts from your daily intake and, for vitamin D, from sunlight exposure if possible. Discuss supplements and bone health with your doctor or a nutritionist. If you have health issues that affect your nutrient absorption, get sun exposure, or eat calcium and vitamin D-rich foods, or if you are taking meds that affect your bone health or have already had a fracture, you may need to follow different guidelines.

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Don't forget that a healthy diet, regular physical activity, and good habits like avoiding or giving up smoking and excessive alcohol consumption all play a part to your overall well-being.