Calcium and Vitamin D

I'm away in Aruba, getting plenty of vitamin D but I do want to complete the Osteoporosis story.

You basically need the equivalent of 3 glasses of milk a day. A yogurt counts as a milk, as does cheese. But you need to check labels on dairy products other than milk.

By law, all milk in the US is fortified with vitamin D. If you look at a milk label, you'll see the % Calcium and % vitamin D are very close. Now check your favorite yogurt and frozen yogurt. You may see Vitamin D, you may not. There is no requirement that milk products are made from fortified milk, so check the label. It is worth having a discussion with your MD about vitamin D, and remember that the National Osteoporosis Foundation now recommends 1000 units a day.

What about calcium supplements? There are two kinds: the more expensive calcium citrate and the much less expensive calcium carbonate. Calcium citrate can be absorbed with or without food, calcium carbonate needs stomach acid to dissolve, so it needs to be taken with a meal. Both are fortified with some D. If you are using a cheap calcium carbonate, as I do, make sure you take it with food. But do this little check first: put one in a glass and add some white vinegar. It should dissolve in 30 minutes. If it doesn't, it will not dissolve in your stomach.

I hope this diversion has been useful. Consider it part of the owner's manual.