Calcium, The Key to Strong Bones

Keeping your bones strong and healthy requires an adequate intake of calcium. The National Academy of Sciences recommends 1000 mg of calcium for adults age 19-50 and 1200 mg after age 50. Having gastric exclusion surgery may increase the risk for calcium deficiency because of the decreased efficiency of absorption, high protein intake, and the body’s decreased need for strong bones to support the excess weight.

Your best bet is to obtain calcium from the foods and beverages that you consume. Milk contains Vitamin D, lactose, magnesium, and phosphorus; which increase the absorption of calcium. Three to four-8 oz glasses daily will meet your calcium requirement and provide your body with more than 25 grams of protein as a bonus. It is difficult to find a better nutrition bargain than skim milk. If you do not consume 1000-1200 mg of calcium from the foods and beverages you choose, then calcium supplements are a good second option. Calcium from bone meal, oyster shells, dolomite or “natural sources” is not recommended due to the possibility of a high lead content. Calcium carbonate and calcium citrate are both good sources of calcium. Calcium carbonate has two times the calcium (by weight) than calcium citrate, so fewer or smaller tablets are required. Calcium citrate is better absorbed (20% greater absorption than calcium carbonate) when low stomach acid is present. Either form of calcium supplement will help you meet your body’s requirement.

Occasionally, people report bloating or gas when beginning to take calcium supplements. This is a temporary adjustment. If you experience this, divide the supplements throughout the day and take with meals (this increases absorption too) or begin with a smaller dose and then build up to the recommended levels.

If lactose intolerance is causing you to steer clear of milk, try using chewable Lactaid® prior to drinking a glass or drink smaller amounts of milk at a time.

Zip Up Your Milk

▪ Add the no added sugar varieties of Nestles Quick® or Carnation Instant Breakfast to your milk.

▪ Heat a cup of milk and add no added sugar hot cocoa mix for a change of pace.

▪ Make no added sugar pudding with evaporated skim milk for a sweet calcium and protein rich treat.

▪ Buy milk boxes (similar to juice boxes) to take on trips or to store at the office.

▪ Add the no added sugar variety of General Foods International Coffees® to hot milk for a delicious drink.

Did you know…

▪ 75% of American adults do not meet the current recommendations for calcium intake.

▪ Your body constantly breaks down and rebuilds bone-so calcium intake throughout life is important.

▪ Peak bone mass is achieved by age 20. A woman may lose 20% of her bone mass in the first years following menopause.

▪ In addition to building strong bones and teeth, calcium helps your heart, muscles, and nerves to function properly and your blood to clot.

▪ Osteoporosis, a disease of weak porous bones that break easily, affects 16% of Americans over age 50. 55% of those over age 50 have low bone mass, increasing their risk for osteoporosis.

▪ Calcium carbonate supplements are best absorbed when taken with meals-no more than 500 mg of calcium at one time.

▪ Regular weight bearing exercise, such as walking or strength training, helps to keep your bones strong.

▪ Adequate Vitamin D allows the body to absorb and utilize calcium. Vitamin D is activated by exposure to sunlight and is found in fortified foods and diary products.

▪ When calcium is taken in a chewable or liquid form, absorption may be increased.

▪ Excessive alcohol consumption and smoking decrease bone density.

▪ Calcium can interfere with the absorption of iron. Take iron supplements separately, between meals if tolerated.

Sources of Calcium

Food

mg Calcium

Milk, skim evaporated (1/2 cup)

372

Yogurt (8 oz)

315-400

Milk, (8 oz)

300

Milk, nonfat dry (1/3 cup)

300

Milk, soy fortified (8 oz)

250-300

Cheese, Swiss (1 oz)

270

Calcium Fortified Orange Juice

325

Cheese, Cheddar (1 oz)

205

Pudding, no added sugar (1/2 cup)

150

Tofu

130-260

Sardines, canned with edible bones

90

Cheese, mozzarella part-skim (1 oz)

85

Cottage Cheese (1/2 cup)

75

Cheese, Parmesan (1 Tbsp)

70

Orange (1 medium)

50

Broccoli (1/2 cup)

45

Anchovies, with edible bones (1 oz)

45

Cream Cheese (2 Tbsp)

25