By age 18 in girls and age 20 in boys, about 85-90% of adult bone mass is acquired. Building strong bones during childhood and adolescence can help prevent osteoporosis from developing later in life.

There are five steps, which together can optimize bone health and help prevent osteoporosis:

  1. Get the daily recommended amounts of calcium and vitamin D
  2. Perform regular weight-bearing and muscle-strengthening exercises
  3. Avoid smoking and excessive alcohol
  4. Consult with your healthcare provider about bone health
  5. Have a bone density test taken and use medication as prescribed


A diet with enough calcium and vitamin D is essential for strong bones. Many people get only a fraction of the calcium they need. Good sources of calcium are:

  • Low-fat milk, yogurt, and cheese
  • Foods with added calcium such as orange juice, cereals, and breads

Your body makes vitamin D in the skin when you are out in the sun. Some people get all the vitamin D they need from sunlight. Others need to take vitamin D pills. This chart from NIASM shows the amount of calcium and vitamin D you should get each day.

Age Calcium Vitamin D
0 to 6 months 210 mg 200 IU
7 to 12 months 270 mg 200 IU
1 to 3 years 500 mg 200 IU
4 to 8 years 800 mg 200 IU
9 to 18 years 1,300 mg 200 IU
19 to 50 years 1,000 mg 200 IU
51 to 70 years 1,200 mg 400 IU
Over 70 years 1,200 mg 600 IU

Robert Howe, MD

281 Maple St.
East Longmeadow, MA 01028

Tel: (413) 525-5160
Fax: (413) 525-5170

Mon-Fri: 8:00am – 5:00pm
Saturday: 8:00am – 12:00pm

About Us

– Convenient Location
– Off-Street Parking
– Saturday Appointments
– Wheelchair Accesible
– On-Site Lab
– On-Site Ultrasound
– Medicare Accepted

Hyperion Selene-Touch
& Vaginal Phototherapy

We are pleased to announce that we now offer Hyperion Selene-Touch and Vaginal Phototherapy procedures. We are the only practice in Western Massachusetts to offer these services!

Since 1997 Dr Howe has affiliated with IVF New England, the premiere program for assisted reproduction and egg banking in our region. This assures you of extraordinary care and superior clinical results in your journey to parenthood. Read more…