It's Never Too Late for Calcium

If you have osteoporosis or you've had a hip fracture, calcium can still play an important role in your diet. Calcium and vitamin D help prevent bone loss and lower your risk for fractures if you fall again.

Nutrition: The first step
Calcium can help prevent repeated fractures in older women who have had vertebral (back bone) fractures. After age 50, both men and women should increase their calcium intake from 1,000 mg to 1,500 mg a day.

Am I getting enough calcium?
Dairy products, such as milk, yogurt and cheese, are the best sources of calcium. It is also found in green vegetables, such as spinach and broccoli. If you have three servings of dairy products and at least two cups of green, leafy vegetables each day, then you probably get enough calcium.

What about vitamin D?
Experts recommend a total of 800 I.U. of vitamin D each day. Vitamin D helps your body absorb calcium. Like calcium, you can get vitamin D from dairy products. It is also included in many calcium supplements.

Should I take calcium supplements?
If you're too busy to cook, are lactose intolerant or have another intestinal problem, you may not be getting enough calcium. If you use a supplement, don't take more than 2,000 mg per day or more than 500 mg at one time.

Work out a plan with your doctor
Ask your doctor what calcium supplement is best for you. If you already have osteoporosis, you may need another medication to prevent further bone loss.

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External Sources National Institutes of Health. Once is enough: a guide to preventing future fractures. Accessed January 20, 2006. National Osteoporosis Foundation. Medications to prevent and treat osteoporosis. Accessed January 20, 2006.

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