For people who think that the thinning and weakening of their bones associated with osteoporosis only affects older people, it may be hard to understand that the intake of calcium and vitamin D early in life plays an important role. Bones continue to grow for young, healthy adults. Once you reach the age of 35, bones get weaker as you age.

Calcium AND Vitamin D
Low-fat milk and dairy products are great sources of calcium. There are even some products, such as orange juice, that are fortified with calcium. But, for calcium to strengthen your bones, it needs to be absorbed into your system. Vitamin D plays a vital role in calcium absorption. Robert Lash, M.D., associate professor of Internal Medicine, University of Michigan Medical School, says that “vitamin D is critically important, particularly in Michigan.”

Vitamin D is naturally manufactured by the skin after exposure to sunlight. In order to make adequate amounts of vitamin D, the skin needs to be exposed to sunlight for 15 minutes a day for a few days each week. From November through March, people in Michigan don’t have the exposure they need in order to make adequate vitamin D, so supplements are important.

Women need 1,200 international units of vitamin D each day, but don’t take more than one multivitamin to reach that allotment—you’ll end up getting too much vitamin A, which can lead to bone fractures.

Moderation
Some of your choices affect whether you are at risk for osteoporosis. Stop smoking because it limits your calcium absorption, and limit your alcohol intake.

Exercise!
An active lifestyle strengthens muscles and improves bone strength. Lash encourages people to find an exercise they enjoy and want to do. The main benefit of exercise is that people who are more graceful and coordinated are less likely to fall and break bones.

Whatever your age, talk to your doctor about what you can do to limit your risks and strengthen your bones. Lash says, “To a large degree, people can prevent osteoporosis by making sure they get enough calcium and vitamin D earlier in life.”