Osteoporosis: Taking calcium
Bone thinning occurs as part of the
natural process of aging. If the thinning continues to the point that your
bones become fragile and in danger of breaking, you have osteoporosis. However,
osteoporosis is considered a preventable disease.
Key points
- After age 30, men and women naturally begin
to lose bone mass. You can slow bone loss and possibly prevent
osteoporosis by eating a diet rich in
calcium and
vitamin D.
- Getting enough calcium and
vitamin D is especially critical for women in the first few years after
menopause, when bone mass is lost more
rapidly.
- Most Americans get only half the calcium they need from
their diet. If you do not get enough calcium from the foods you eat, change
your diet or take calcium and vitamin D supplements. Your body needs vitamin D
to absorb calcium.
- If you are diagnosed with osteoporosis, you
should take calcium and vitamin D supplements in addition to any other medicine
prescribed by your doctor.
- Calcium is found in many foods,
including dairy products such as milk or yogurt, fortified orange juice, and
many vegetables.
Calcium should always be taken with vitamin D, because vitamin D is
necessary for the body to absorb calcium.
Recommended calcium by age 1
| Age | Recommended calcium intake (milligrams
a day) |
| 1–3 years | 500 |
| 4–8 years | 800 |
| 9–18 years | 1,300 |
| 19–50 years | 1,000 |
| Older than 50 years | 1,200 |
Pregnant or nursing women need the same amount of calcium
as other women their age: 1,000 to 1,200 milligrams a day.
Most
people do not get enough calcium through diet alone. You need to eat 3 to 4
servings a day of foods high in calcium to get the recommended daily
amount.
Test Your Knowledge
-
If I am a woman older than age 50, I need about 1,200
mg of calcium a day to keep my bones strong and healthy.
-
True
This answer is correct.
The recommended daily amount of calcium for men
and women older than 50 is 1,200 mg. Postmenopausal women need to increase the
calcium in their diets to reduce the effects of bone loss, which naturally
occurs after menopause. Osteoporosis develops as a result of bone loss. Calcium
helps slow the rate of bone loss.
-
False
This answer is incorrect.
The recommended daily amount of calcium for men
and women older than 50 is 1,200 mg. Postmenopausal women need to increase the
calcium in their diets to reduce the effects of bone loss, which naturally
occurs after menopause. Osteoporosis develops as a result of bone loss. Calcium
helps slow the rate of bone loss.
Calcium, combined with vitamin D and weight-bearing exercise, keeps bone
loss from getting worse or helps reduce the rate of bone loss that occurs with
osteoporosis. And one study showed that vitamin D may reduce an older person's
risk for falling by 22%.2
Your bones need
vitamin D to absorb calcium. Most doctors suggest daily vitamin D supplements
for children and teens, starting by age 2 months. Talk with your doctor about
how much and what sources of vitamin D are right for your child. The
recommended daily intake is 400 to 800 IU for adults ages 19 to 50, and 800 to
1,000 IU a day for adults age 50 and older.3
If you live in a sunny climate, you can get enough vitamin D through 10
to 15 minutes per day of sun exposure a few days a week; however, older people
may not get enough this way. You can also get vitamin D in foods such as egg
yolks, liver, saltwater fish, and dairy products fortified with vitamin D.
Taking a vitamin D supplement along with your calcium can help strengthen your
bones.
Test Your Knowledge
-
Calcium increases bone mass and reduces the risk for
developing osteoporosis.
-
True
This answer is correct.
Calcium helps build strong bones. The stronger
your bones are, the less likely you are to develop osteoporosis. Getting enough
daily calcium when you have osteoporosis will help reduce bone loss.
-
False
This answer is incorrect.
Calcium helps build strong bones. The stronger
your bones are, the less likely you are to develop osteoporosis. Getting enough
daily calcium when you have osteoporosis will help reduce bone loss.
Many
foods contain high amounts of calcium. It is important that you also get enough
vitamin D and phosphorus along with calcium to help your body absorb the
calcium. The following table shows some foods that contain calcium.
Examples of foods that contain calcium 1
| Food | Serving size | Calcium (mg) per serving |
| Yogurt (plain, low-fat) | 8 oz |
415
|
| Yogurt (fruit, low-fat) | 8 oz |
245–384
|
| Sardines in oil, with bones | 3 oz |
324
|
| Cheddar cheese | 1 1/2 oz |
306
|
| Milk (skim, 2%, whole) | 1 cup |
291–302
|
| Tofu (firm, made with calcium sulfate) | 1/2 cup |
204
|
| Canned salmon (with bones) | 3 oz |
181
|
| Cottage cheese (1% milk fat) | 1 cup |
138
|
| Turnip greens (boiled) | 1/2 cup |
99
|
| Ice cream (vanilla) | 1/2 cup |
85
|
| Broccoli (raw) | 1/2 cup |
21
|
The best source of calcium is milk fortified with vitamin
D. Four glasses a day provide about 1,200 mg of calcium. Other good sources of
calcium include shrimp, blackstrap molasses, calcium-fortified tofu, and
almonds. You can also buy foods that have been calcium-fortified, such as
cereals, orange juice, and soy milk. Read the food label to know how much
calcium was added.
Because most Americans get only half the
calcium they need from their diet, many people need to take a
calcium supplement. Everyone who has been diagnosed
with osteoporosis should take calcium and vitamin D supplements in addition to
eating a diet rich in these nutrients.
Types of calcium
supplements include:
- Calcium carbonate, which is 40% elemental
calcium.
- Calcium citrate, which is 21% elemental calcium. While
lower in elemental calcium than calcium carbonate, calcium citrate is easier to
digest and does not cause constipation as much as other types of calcium
supplements.
- Calcium gluconate and calcium lactate, which contain
a low amount of elemental calcium.
The following table shows examples of calcium supplements.
Some of these products include vitamin D. Be sure to take vitamin D with
calcium, either in combination or separately, to help your body absorb the
calcium into your bones.
Types of calcium supplements 4
| Product name | Calcium in each tablet |
| Caltrate (tablets or chewables) | 600 mg calcium carbonate |
| Citracal Ultradense Plus D, Coated Caplets | 315 mg calcium citrate |
| Oscal 500 | 500 mg calcium carbonate |
| Viactiv Soft Calcium Chews plus D | 500 mg calcium carbonate |
Each day take the number of tablets that satisfies your
daily recommended amount of calcium based on your age and health condition. You
should not get more than 2,500 mg a day of calcium, whether it is from
supplements or food. Calcium supplements with vitamin D may slightly increase
your risk of kidney stones.5
Test Your Knowledge
-
I am 35 years old and drink 2 glasses of milk a day.
That's enough calcium to reduce my risk of bone loss.
-
True
This answer is incorrect.
Drinking milk fortified with vitamin D can be a
great way to get calcium. But you would have to drink 3 to 4 glasses a day to
get the recommended 1,000 mg of calcium a day. You need to add additional foods
such as a cup of yogurt (or 1 cup of broccoli plus 1 cup of cottage cheese) to
get the recommended daily amount for your age.
-
False
This answer is correct.
Drinking milk fortified with vitamin D can be a
great way to get calcium. But you would have to drink 3 to 4 glasses a day to
get the recommended 1,000 mg of calcium a day. You need to add additional foods
such as a cup of yogurt (or 1 cup of broccoli plus 1 cup of cottage cheese) to
get the recommended daily amount for your age.
-
I am a woman older than 65 and do not eat dairy
products. I can get enough calcium by taking a good calcium supplement along
with getting enough vitamin D to help my body absorb the
calcium.
-
True
This answer is correct.
Taking a good calcium supplement and combining
it with at least 800 IU of vitamin D per day can provide all the daily calcium
you need. You may also want to consider supplementing your daily diet with
other foods rich in calcium so your body can absorb small amounts of calcium
throughout each day.
-
False
This answer is incorrect.
Taking a good calcium supplement and combining
it with at least 800 IU of vitamin D per day can provide all the daily calcium
you need. You may also want to consider supplementing your daily diet with
other foods rich in calcium so your body can absorb small amounts of calcium
throughout each day.
Now that you have read this
information, you can feel confident that you know how to get enough calcium
daily to prevent or treat osteoporosis and reduce your
risk for bone loss.
Talk with your doctor
If you have questions about this information, take it with you when you
visit your doctor. You may want to use a highlighting pen to mark areas or make
notes in the margins of the pages where you have questions.
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