Calcium and Nutrition
Common FAQs
Why is calcium important?
Calcium supports bones, muscles, nerves, blood clotting, and blood pressure.
When does bone mass peak?
Bone mass builds until about age 29, after which it cannot increase further, but maintaining calcium, vitamin D intake, and regular exercise helps prevent bone loss.
What happens if calcium is chronically low?
Chronic low calcium can weaken bones leading to osteoporosis and increased risks of bone fracture.
How to maintain bone health?
Eat calcium-rich foods, get vitamin D, and exercise regularly.
What can increase my risk of bone loss?
Those who have had prolonged bed rest, diet intensively, and/or inadequate vitamin D intake are also at risk to lose bone mass.
When is osteoporosis usually diagnosed?
Osteoporosis is usually silent until people reach their later years. Calcium deficiency is usually diagnosed in later years through bone density studies.
Daily calcium requirements: How much do you need?
Daily vitamin D requirements: How much do you need?
Vitamin D is critical to aid in absorption of calcium from the gastrointestinal tract and in bone formation. From age 6 months through 24 years a person should have 400 IU (International Units) of vitamin D daily. Note that a cup of vitamin D fortified milk has 100 IU. From age 24 years until approximately age 50 years, 200 IU vitamin D is adequate, especially if you get 15 minutes of sunshine exposure three times a week, but there is no harm from taking supplements which contain 400 IU of vitamin D (a common dose in supplements). Healthy adults over 50 years should have 400 IU per day. Elderly persons who are frail, housebound and have little sun exposure should have 600 IU of vitamin D daily. Avoid doses of vitamin D above 1000 IU, as this can be toxic.
Food Sources of Calcium
There are many excellent food sources of calcium. Note that one quart of milk contains 1200 mg of calcium, the daily requirement for adolescents and adults. Foods can be fortified with calcium with nonfat dry milk (one tablespoon contains 95 mg of calcium). Finally, note that caffeine, alcohol, and very high protein intake may increase calcium loss through urine.
Milk Group
Meat Group
Fruits/Vegetables
Grains
Combination Foods
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Calcium Supplements
If your food intake of calcium is too low, take an over the counter calcium supplement. Multivitamins do not contain much calcium. The best researched calcium supplements are calcium carbonate and calcium citrate. Read labels carefully; insure adequate elemental calcium (i.e. the amount provided by the calcium within the supplement).
Commonly Available Calcium Supplements
Calcium Carbonate
Calcium carbonate, such as Alka-Mints, Caltrate, Rolaids, Titralac, Tums or Viactiv, are best taken with meals to enhance absorption. (Provides 40% elemental calcium per tablet). May cause constipation or gas. Cheapest form of calcium available. Avoid calcium carbonate derived from oyster shells, unless it is purified, since it may contain heavy metal contaminants.
Calcium Citrate
Calcium Phosphate
Calcium Citrate, such as Calcitrate or Citrical, are easily absorbed and can be taken anytime. Contains 21% elemental calcium per tablet so need more tablets to get recommended amount of elemental calcium. More expensive than calcium carbonate.
Calcium Phosphate, Calcium Lactate, and Calcium Gluconate is not recommended. Calcium phosphate is difficult to absorb; calcium lactate and calcium gluconate contain low concentrations of calcium and so require many pills to achieve recommended amount of elemental calcium.
Read labels carefully to insure that you obtain adequate elemental calcium. Elemental calcium is the amount by weight (in milligrams, mg) provided by the calcium itself in each tablet or portion. In general, you must take several tablets or portions to receive the recommended daily allowance of calcium.
Exercise and Bone Health
Exercising regularly will help maintain bone density, agility, and strength, making falls less likely and falls that do occur less likely to cause fracture.
Exercise at least 4x a week, 30 minutes each time.
What type of exercise should you get?
Weight bearing is best: walking, jogging, dancing, etc.
Water aerobics, swimming and bicycling are not weight bearing exercises but will help your cardiovascular health and muscle fitness.