Calcium and You
Calcium can reduce your risk of osteoporosis. Calcium supplementation has been shown to reduce the risk and severity of osteoporosis. The recommended amount of total calcium is listed in table 1.
Table 1
| NATIONAL INSTITUTE OF HEALTH (1994) | |
| RECOMMENDED CALCIUM INTAKES (mg/day) | |
| Women | Amount |
| 25-50 years | 1000 |
| 51-64 years
(on estrogen) |
1000 |
| 51+ years
(not on estrogen) |
1500 |
| 65+ years | 1500 |
| 25-49 years
(pregnant or lactating) |
1200 -1500 |
| Men | Amount |
| 25-65 years | 1000 |
| 65+years | 1500 |
One helpful way to determine the amount of milligrams of calcium you are getting in your food is to look at the percentage of calcium that is on the food label and add a zero to that number (ie. 15 percent is 150 mgs). Excellent dietary sources of calcium can be found in the accompanying table (Table 2).
Table 2
| Sources of Dietary Calcium | ||
| Food | Serving | Calcium (mg) |
| 1% milk | 8oz. | 300 |
| Skim milk | 8oz. | 302 |
| Hot cocoa with water | 8oz. | 100 |
| Cheddar Cheese | 10z. | 204 |
| Ice Cream (hard) | 8oz. | 176 |
| Ice Cream (soft serve) | 8oz. | 235 |
| Tofu with calcium | 4oz. | 250 |
| Yogurt (plain low fat) | 8oz. | 415 |
| Yogurt (fruit low fat) | 8oz. | 343 |
| Orange Juice with calcium | 8oz. | 300 |
| Orange (fruit) | 1oz. | 50 |
| Spinach | 8oz. | 90 |
| Broccoli | 4oz. | 90 |
| Alba, chocolate with water | 8oz. | 310 |
For those unable to reach their daily calcium target, calcium supplements are necessary. Make sure to look at the amount of elemental calcium that you are receiving from your supplement. To increase calcium absorption, it is best to take your supplements in amounts of 500 mg or less several times a day. Calcium carbonates (Tums™, Caltrate™, and Oscal™) and calcium citrate (Citrical™) provide good sources of additional calcium. The carbonates are best absorbed when taken with a meal whereas the citrates can also be taken on an empty stomach. To insure the maximal absorption of your supplement, you need to have an adequate amount of vitamin D. A daily intake of between 400 IU and 800 IU is recommended. Additional supplementation with magnesium, zinc, manganese, copper, boron, and fluoride will also help prevent osteoporosis. They can be found in multivitamins.
Certain foods, cigarettes, and alcohol can prevent the absorption of calcium (Table 3)
Table 3
Excess Phosphorus (in carbonated beverages)
Blockers of Calcium Absorption
Excess Protein (ie.high protein diets)
Smoking
Alcohol
Excess Caffeine
Excess Sodium
This educational material is meant as a guide to proper nutrition.
Further information may be obtained through consultation with a
registered dietitian or from
over-the-counter books.
Disclaimer: The information provided on this web site is for informational purposes only. It should not be construed as medical advice. Consult your private physician regarding any health related questions.