What is calcium

If you do not get enough calcium in your diet you may be at risk for losing calcium from your bones, making them thinner and weaker. This condition is called osteoporosis.

How much calcium do I need ?

How much calcium you need depends on your age and whether you are male or female.

The recommendations are:

Children                                           800

Teenagers and young adults up to 24 years  1200 to 1500 Premenopausal women 25 to 50 years                 1000

Women 25 to 50 years                               1000 Pregnant and breast-feeding women          1200 to 1500

Women over 50 years (postmenopausal)

Taking estrogen                                    1000

Not taking estrogen                                1500

Women over 65 years                                1500

Men 25 to 65 years                                 1000

Men over 65 years                                  1500

What are good sources of calcium?

Dairy products are one of the best sources of calcium. Calcium may also be found in a variety of other foods, as listed in the following table.

Milk, whole,   2%, 1%, or skim     8 oz              300 Yogurt                8 oz                           300

Cheddar cheese        1 oz                           200

Ice cream             1/2 cup                        100

Frozen yogurt         1/2 cup                        100

Cottage cheese        1/2 cup                         90

Tofu, firm            4 oz                           250

Soy milk,   unfortified         8 oz                  80 Greens (collard,   kale, mustard)      1/2 cup    80-150 Red beans,   chickpeas           3/4 cup              60 Sardines   (with bones)        3 oz                  350 Salmon, canned   (with bones)        3 oz            180 Molasses,  blackstrap          1 tablespoon          125

Corn tortillas        2                               90

Seaweed, dry          1/2 cup                        100

Many brands of orange juice, cereal, and bread are fortified with extra calcium. Check the labels.

Do I need a calcium supplement?

If you can get enough calcium in your diet, you do not need to take calcium supplements. Dairy products are the easiest source of calcium. It is hard to get enough calcium if these products are not a part of your diet.

Some people cannot digest most dairy products because their bodies lack the enzyme needed to break down milk sugar (lactose). They must follow a lactose-free diet. There are nonprescription products to help such people digest dairy products. You can ask your health care provider, nutritionist, or pharmacist about these products.

If you do need calcium supplements, many types are available. The calcium is usually combined with carbonate, citrate, lactate, gluconate, or phosphate. The body absorbs all of these forms of calcium equally well. However, avoid bone meal, dolomite, and oyster shell calcium because they may contain lead or other toxic metals. Check labels to see how much "essential calcium" is in each pill.

Does anything affect the body's ability to absorb calcium?

The following can make it harder for your body to absorb calcium:

	caffeine
	too much dietary fiber
	phosphates (in soft drinks)
	some medicines, such as tetracycline (an antibiotic) and antacids that contain aluminum.

Vitamin D increases calcium absorption.

How can I take care of myself?

	If you are diagnosed with osteoporosis, follow your health care provider's treatment recommendations.
	Take calcium supplements if you are advised to do so.
	Eat more calcium-rich food: dairy products, green leafy vegetables, citrus fruit, and sardines.
	If you do not have a problem with digesting dairy products, add cheese to salads and entrees and milk to casseroles and soups. If you are trying to cut back on fat, use only nonfat milk and fat-free and reduced-fat cheese.
	Get plenty of exercise. Walk a mile a day if you can. Your body needs exercise to help it use the calcium in your diet to strengthen your bones.

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