Osteoporosis: Taking calcium

Calcium should always be taken with vitamin D, because vitamin D is necessary for the body to absorb calcium.

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

1. 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.

   1. 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.

   2. 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

1. Calcium increases bone mass and reduces the risk for developing osteoporosis.

   1. 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.

   2. 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.

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.

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

1. I am 35 years old and drink 2 glasses of milk a day. That's enough calcium to reduce my risk of bone loss.

   1. 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.

   2. 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.

2. 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.

   1. 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.

   2. 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.