Get the Scoop on Calcium

When you're young, you often don't worry about what will happen in your 50s, 60s and 70s. Those years - and the threat of osteoporosis - seem a lifetime away.

The truth, though, is that bone health is important at all ages. Osteoporosis can begin as early as the teen years. Between the ages of 12 and 18, girls achieve 42 percent of their total bone mass.

The calcium you take in is absorbed into your bones and stored there. Your body "steals" from your bones to get the calcium it needs. If you don't replenish that calcium regularly, your bones can become thin, brittle and weak. By following good nutrition, exercise and lifestyle practices throughout your life, good bone health will be a natural result. Nutritionally, you need two things for healthy bones: calcium and vitamin D.

The role of vitamin D

Without enough vitamin D, the body can't absorb and deposit calcium into the bones. The human body makes its own vitamin D when radiation from the sun interacts with a chemical in the skin. Fifteen minutes in the sun each day (without sunscreen) produces all of the vitamin D we need. Many dermatologists feel that unprotected sun exposure is a risk for skin cancer and that most of us get enough vitamin D from everyday activities and normal diets. If your doctor suggests you need more, consider taking a vitamin D supplement for the extra amount recommended.

How much calcium is enough?
According to the U.S. Department of Agriculture's Food Guide Pyramid, everyone over two years of age should have 2-3 servings of dairy products daily. A serving is equal to:

• 1 cup (8 fl oz) of milk
• 8 oz of yogurt
• 1.5 oz of natural cheese (such as Cheddar)
• 2.0 oz of processed cheese (such as American)

Nondairy foods that are high in calcium include Chinese cabbage, kale, sardines and broccoli. You can also buy calcium-fortified juices and cereals.

How to get more calcium
There are ways to increase your calcium level without taking a supplement. To start, be sure to get plenty of vitamin D in your diet, which is needed to absorb calcium. In addition:

• Don't take in all of your calcium in one meal. Your body can't absorb more than 500 mg of calcium at a time. Wait four to six hours between servings. (The same advice applies to calcium supplements.)
• Avoid foods that interfere with calcium absorption. Limit your intake of heavily salted foods - such as bacon, salami, smoked salmon, prepared soups and salty snacks. Consume fewer than 4,000 mg of sodium per day. Alcohol and caffeine also interfere with calcium absorption, but to a much slighter degree.
• Substitute low-fat milk, instead of water in recipes for pancakes, puddings, mashed potatoes or instant cereals.
• Sprinkle grated low-fat cheese on salads or pasta dishes.
• Create a fruit smoothie with low- or fat-free yogurt.
• Serve a yogurt-based dip with raw fruits and vegetables.

Sources:

Montefiore Medical Center for Bone Health

American Dietetic Association

American Academy of Pediatrics

U.S. Department of Agriculture (MyPyramid.gov)

Dietary Supplement Fact Sheet: Calcium

This article was reviewed and updated June 2007.