Cyclists need healthy bones and joints to avoid injuries and maintain strength. Vitamin D and calcium work together to strengthen the bones and prevent osteoporosis, bone fractures and long-term health problems. Roughly 99 percent of calcium is stored in bones, according to the textbook "Biology: Life on Earth with Physiology." A cyclist's vitamin D and calcium requirements may change based on her age, health and activity level, so consult your physician about the proper intake of these nutrients.
Calcium and Cyclists
Calcium plays a vital role in bone density and strength for everyone, but this mineral is especially important for cyclists. A University of Oklahoma study, for example, found that cyclists tended to have lower bone density compared with a control group. A quarter of the cyclists studied had osteopenia, the medical term for unusually low bone density that is not yet low enough to be considered osteoporosis. Nine percent of the cyclists had osteoporosis. Even the most skilled cyclists occasionally fall, and low bone density increases the likelihood of suffering a fracturel. Bone density can also play a role in endurance, according to "Biology: Life on Earth with Physiology."
Calcium Absorption
Most people know that calcium helps maintain healthy bones. However, without adequate Vitamin D, the bodu cannot properly absorb calcium. Vitamin D helps the body absorb calcium from food. It also promotes proper bone mineralization and bone growth and repair. The development of healthy osteocytes and osteoblasts -- the cells that build healthy bones and repair damaged ones -- is especially important for cyclists, who put substantial stress on their bones.
Vitamin D Sources
The National Institutes of Health Office of Dietary Supplements explains that the minimum vitamin D requirement is 600 international units. If you are at risk of developing osteoporosis, your vitamin D requirements may be higher, so consult your doctor. Vitamin D can be absorbed from natural sunlight, so try to get 10 to 15 minutes of sun each day. Fish such as salmon, mackerel and tuna as well as fortified cereals, milk and eggs are rich sources of vitamin D. Consult your doctor before taking a vitamin D or any supplement.
Calcium Sources
Adequate calcium intake is especially important before age 25. Bone density continues to build during this time, and some athletes are at a higher risk of bone loss. The National Institutes of Health Office of Dietary Supplements recommends and intake of 1,300 milligrams of calcium a day for people between age 9 and 18. From 19 to 70, the recommended intake is 1,000 milligrams daily. Good sources of calcium include dairy products, tofu, soybeans, fortified oatmeal and cereals, salmon, turnip greens and broccoli.
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