Calcium and Vitamin D for Healthy Bones (Part 1)
Author: Vivian Ho (BASc, Nutrition and Food) Reviewer: Dr. Steven Shao (Pharm. D)
As we age, our bones get thinner and our bone density decreases, particularly in postmenopausal women due to the drop of estrogen levels. Having enough Calcium and Vitamin D are crucial in keeping our bones strong. Strong bones help support mobility and reduce the risk of bone fracture.
Calcium
Bones are like a reservoir for calcium. Almost all of our body's calcium supply is stored in our bones. When calcium intake is inadequate, our body will draw calcium from our bones to maintain our normal biological functions. Over time, this will make our bones weaker and thinner. Therefore, to have healthy and strong bones, it is important to get adequate amount of calcium intake.
How much Calcium do you need per day?
The table below indicates adults over 50 years of age should aim for 1,000 to 1,200 milligram (mg) of calcium intake per day depending on gender, but should not exceed the tolerable upper intake of 2,000 mg per day.
Where can you get Calcium from?
Food Sources: Foods that are rich in calcium are the preferred source of calcium as they also provide a variety of additional nutrients that are not present in supplements. Below are examples of foods with good sources of calcium:
Milk (Skim, 1% M.F, 2% M.F, Evaporated milk, Buttermilk)
Calcium fortified soy, rice and almond beverage
Calcium fortified orange juice *
Cheese (Mozzarella, Cheddar, Swiss, Ricotta, Cottage)
Yogurt, Kefir
Salmon & Sardines (This includes soft bones from canned goods) *
Tofu set with calcium sulphite (Firm tofu has more calcium than soft tofu) *
Beans (Navy, Edamame / Soybean) *, Nuts *, Almonds *
Select vegetables (Broccoli, Kale, Okra, Bok choy) *
*These foods are rich in calcium but do not contain any dairy which are suitable for individuals who are lactose intolerant.
Supplements: Calcium supplement is recommended only if you are not getting sufficient calcium from food. We advise you to check with your family physician first before taking calcium supplement.
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These presentations are intended for general information purposes only. Audiences are recommended to consult with a qualified healthcare provider and obtain professional advice and subsequent management for your particular conditions. The views and opinions expressed by the speakers do not necessarily reflect the policy or position of Assisting in Medical Expectations.
