Your body needs vitamin D to absorb calcium. Calcium keeps your bones and muscles—including your heart—healthy and strong.
People who don't get enough calcium and vitamin D throughout life have an increased chance of having thin and brittle bones (osteoporosis) in their later years. Thin and brittle bones break easily and can lead to serious injuries. That's why it's important to get enough calcium and vitamin D as a child and as an adult. It helps keep your bones strong as you get older and protects against possible breaks.
Your body also uses vitamin D to help your muscles absorb calcium and work well. If your muscles don't get enough calcium, then they can cramp, hurt, or feel weak. You may have long-term (chronic) muscle aches and pains. Getting enough vitamin D helps prevent these problems.
Children who don't get enough vitamin D may not grow as much as others their age. They also have a chance of getting a rare disease called rickets, which causes weak bones.
Here are some ways to get calcium and vitamin D in your diet.
Calcium is in foods such as:
Your body needs vitamin D to absorb calcium. Foods that contain vitamin D include:
Some people may need to take a calcium supplement with vitamin D.
Most people get enough calcium and vitamin D. From ages 9 through 18, girls need extra calcium to meet the daily recommended intake. If they can't get enough calcium from foods, they may need supplements.
Your body uses sunshine to make its own vitamin D. Things that reduce how much vitamin D your body makes include:
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