An inadequate supply of
calcium over a lifetime contributes to the development of
osteoporosis. Many published studies show that low calcium intake appears to be associated with low bone mass, rapid bone loss, and high fracture rates. National nutrition surveys show that many people consume less than half the amount of calcium recommended to build and maintain
healthy bones.
Good sources of calcium include:
- Low-fat dairy products, such as milk, yogurt, cheese, and ice cream
- Dark green, leafy vegetables, such as broccoli, collard greens, bok choy, and spinach
- Sardines and salmon with bones
- Tofu
- Almonds
- Foods fortified with calcium, such as orange juice, cereals, and breads.
Depending upon how much calcium you get each day from food, you may need to take a calcium supplement.
A person's need for calcium changes over a lifetime. The body's demand for calcium is greater during childhood and adolescence, when the skeleton is growing rapidly, and during pregnancy and breastfeeding.
Postmenopausal women and older men also need to consume more calcium. Furthermore, as you age, your body becomes less efficient at absorbing calcium and other nutrients. Older adults also are more likely to have chronic medical problems and to use medications that may impair calcium absorption.
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Recommended Calcium Intakes (mg/day)
National Academy of Sciences (1997)
|
|
Ages
|
mg/day
|
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Birth-6 months
|
210
|
|
6 months-1 year
|
270
|
|
1-3
|
500
|
|
4-8
|
800
|
|
9-13
|
1300
|
|
14-18
|
1300
|
|
19-30
|
1000
|
|
31-50
|
1000
|
|
51-70
|
1200
|
|
70 or older
|
1200
|
|
Pregnant or lactating
|
|
|
14-18
|
1300
|
|
19-50
|
1000
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