Bone Health Across the Lifespan: Calcium & Vitamin D for All Ages

Strong bones are essential for movement, protection, and overall health at every stage of life. Calcium and vitamin D play a central role in building, maintaining, and protecting bone mass, but requirements and priorities change as we age.

Children

Building the Foundation

During childhood, bones grow rapidly, making adequate calcium and vitamin D intake essential for building peak bone mass. Achieving strong bones early in life helps reduce the risk of osteoporosis in later years.

Calcium Needs

Calcium is essential for forming strong bones and teeth.

Sources include; dairy products (milk, yoghurt, cheese), tinned fish, fortified milk and breakfast cereals, dark leafy green vegetables (spinach, kale) and some nuts and seeds such as almonds and chia seeds.

Vitamin D

Vitamin D supports calcium absorption and bone mineralisation, as well as a healthy immune system and inflammatory response. Vitamin D’s main source comes from sunlight; however, in Ireland, we lack sunlight from October to March, so it's advised to supplement during these months. EFSA (European Food Safety Authority) recommends 5 µg/day for children 1-4 years.

Safe vitamin D supplements for children include Nature's Aid vitamin D oral drops and BetterYou junior oral spray.

Sources of vitamin D include fortified breakfast cereals, milk, eggs and oily fish (salmon, mackerel and tuna).

Adolescence

Peak Bone Mass Development

Loss of bone mass is inevitable in adulthood, but a large fraction of this bone mass is formed during adolescence. Bone mineralisation reaches its maximum rate during puberty, therefore, there is an increased requirement for calcium in the diet of growing adolescents. 4-5 portions of calcium per day is recommended (example: 1 portion of calcium = 200ml of whole milk).

Increased Requirements

Optimal utilisation of calcium depends on the availability of other nutrients, including vitamin D, phosphorus and protein. A vitamin D supplement is recommended during the winter months. Recommended Vitamin D intake is 10 µg/day.

Safe supplements include BetterYou daily oral spray and Biocare Vitamin D capsules.

Adults

90% of adults aren’t consuming enough vitamin D (EFSA).

15 µg/day is recommended during the winter months combined with a diet rich in oily fish, fortified cereals and milk.

Menopausal Women

Did you know that half of the female population over 50 experience a bone fracture due to falling hormone levels? (EFSA).

Oestrogen plays a crucial role in safeguarding our bones. For women going through menopause, reduced oestrogen levels raise the likelihood of fractures and osteoporosis, especially if they lack sufficient vitamin D or calcium.

Bone formation and breakdown are generally balanced in early adulthood.

Consistent intake, along with regular weight-bearing exercise (walking, running, dancing) supports long-term bone health.

Elderly

The risk of fractures rises as bone density naturally decreases with age. Older individuals often experience reduced skin synthesis and less sun exposure, increasing the risk of deficiencies.

A diet rich in calcium, vitamin D and protein maintains bone mass and reduces the risk of fractures and broken bones.

Key Takeaway

Bone health is a lifelong priority.

While calcium and Vitamin D are essential at every age, requirements vary with growth, hormonal changes, and ageing.

Building strong bones early and maintaining them through adulthood can significantly reduce the risk of osteoporosis and fractures later in life.