The Bone Builder
The Sunshine Nutrient
⚠️ THIS ZINE IS FOR EDUCATIONAL PURPOSES ONLY. IT IS NOT MEDICAL ADVICE. ALWAYS CONSULT A HEALTHCARE PROFESSIONAL.
/ˈkalsēəm/ • noun • mineral
A mineral that is essential for building and maintaining strong bones and teeth. Calcium also plays important roles in muscle contraction, nerve signaling, blood clotting, and heart rhythm regulation. The body cannot produce calcium on its own—it must come from dietary sources or supplements.
Most adults need approximately 1,000–1,200mg of calcium daily, though individual requirements vary based on age, gender, and health conditions. Your healthcare provider can help determine what's appropriate for you.
01/ˈvīdəmən dē/ • noun • fat-soluble vitamin
A fat-soluble vitamin that helps the body absorb calcium and phosphorus. Vitamin D supports bone health, immune function, and muscle health. Unlike most vitamins, the body can produce vitamin D when skin is exposed to sunlight, though many people don't produce enough this way.
Most adults need 600–800 IU of vitamin D daily. Factors like skin tone, geographic location, season, sunscreen use, and age all affect how much vitamin D your body produces from sunlight.
02Dietary sources for calcium and vitamin D
One of the richest calcium sources. Also often fortified with vitamin D.
Salmon, mackerel, and sardines contain significant vitamin D.
Kale, collards, and bok choy provide plant-based calcium.
Contain modest amounts of vitamin D along with other nutrients.
Many breakfast cereals are fortified with both nutrients.
Dairy products with varying calcium content by type.
Soy, almond, oat milks often fortified with both.
Mushrooms exposed to UV light contain vitamin D.
*Individual needs vary. These are general reference values, not personalized recommendations.
Individual needs vary: Age, health conditions, medications, and lifestyle all affect requirements.
More isn't always better: Excessive supplementation can cause problems for both nutrients.
They work together: Vitamin D helps the body absorb calcium effectively.
Food first approach: Many experts recommend getting nutrients from food when possible.
Drug interactions: Both can interact with certain medications—discuss with your doctor.
Testing available: Blood tests can check vitamin D levels; ask your provider if appropriate.
Supplement quality varies: Look for third-party testing certifications if choosing supplements.
Professional guidance: Healthcare providers can help determine what's right for you.
This zine is created for general educational and informational purposes ONLY. It does NOT provide medical advice, diagnosis, or treatment recommendations. The information presented is not a substitute for professional medical consultation. Individual nutritional needs vary significantly based on health status, medications, age, and other factors. ALWAYS consult with qualified healthcare professionals (physician, registered dietitian, etc.) before starting supplements or making significant dietary changes. Do not use this information to self-diagnose or self-treat any health condition. This publication has no affiliation with any supplement manufacturer or healthcare organization.