There are a number of different factors that can increase your risk of having low vitamin D levels such as:

• People who are less likely to spend time in the sun, such as office workers and shift workers
• People with darker skin
• People who wear modest clothes, covering most of their skin
• People living in aged care facilities
• Infants if the mother was vitamin D deficient during pregnancy

People at risk of low calcium levels include those who do not eat calcium-rich diets. This most commonly occurs in people who avoid or don’t eat a typical amount of dairy products such as milk, yogurt and cheeses. Typically adults need to eat 3 to 4 serves of calcium-containing foods each day to get adequate calcium levels.

Over half of all Australians aged 2 years or older have diets that do not provide the recommended calcium intake. It is important to understand that our calcium needs change over time. Our need for calcium is higher during teenage years when we are growing bone mass. Another peak period for women is around menopause.

Australian Bureau of Statistics, Australian Health Survey: Usual Nutrient Intakes, 2011-12, 4364.0.55.008.

To keep your bones as healthy as possible:

• Eat foods rich in calcium, such as milk, yogurt and green leafy vegetables
• Have safe exposure to the sunlight
• Be physically active for at least 30 minutes on most days of the week, e.g. go for a daily walk
• Avoid smoking
• Limit the amount of alcohol you drink to 1 or 2 standard drinks per day
• Take a calcium and/or vitamin D supplement if you do not get enough through your diet and lifestyle.

Getting too much calcium can cause constipation.

The upper recommended limit of calcium per diet from all sources (your diet and supplements) in Australia is 2500 mg/day. This is much higher than found in individual supplements that typically contain 600 mg/dose. Please be aware that some antacids also contain calcium, so if you regularly use antacids you should check with your pharmacist or doctor on what is best for you.