Revised November 2005
Calcium and Vitamin D: Important at Every Age
The foods we eat contain a variety of vitamins, minerals, and other important nutrients that help keep our bodies healthy. Two nutrients in particular, calcium and vitamin D, are needed for strong bones.
The Role of Calcium
Calcium is needed for our heart, muscles, and nerves to function properly and for blood to clot. Inadequate calcium significantly contributes to the development of osteoporosis. Many published studies show that low calcium intake throughout life is associated with low bone mass and high fracture rates. National nutrition surveys have shown that most people are not getting the calcium they need to grow and maintain healthy bones. To find out how much calcium you need, see the Recommended Calcium Intakes chart, below.
Recommended Calcium Intakes
Age Amount of Calcium Infants Birth – 6 months 210 mg 6 months – 1 year 270 mg Children/Young Adults 1 – 3 years 500 mg 4 – 8 years 800 mg 9 – 18 years 1,300 mg Adult Women & Men 19 – 50 years 1,000 mg 50 + 1,200 mg Pregnant or Lactating 18 years or younger 1,300 mg 19 – 50 years 1,000 mg
Food Item Serving Size Calcium (mg) Fat (g) Calories Fish and Shellfish Sardines, canned in oil, drained, including bones Salmon, pink, canned, including bones Shrimp, canned, drained Vegetables Bok Choy, raw (Chinese cabbage) Broccoli, cooked, drained from raw Broccoli, cooked, drained, from frozen Soybeans, mature, boiled Collards, cooked, drained, from raw Turnip greens, cooked, drained, from raw (leaves and stems) Tofu Orange (navel) Orange Juice, fortified with calcium Dried figs Almonds (dry roasted) Sesame seeds, kernels, toasted Sunflower seeds, dried * The calcium content of tofu may vary depending on processing methods. Tofu processed with calcium salts can have as much as 300 mg (milligrams) for every 4 oz. Often, the label or the manufacturer can provide more specific information.
Calcium Culprits
While a balanced diet aids calcium absorption, high levels of protein and sodium (salt) in the diet are thought to increase calcium excretion through the kidneys. Excessive amounts of these substances should be avoided, especially in those whose calcium intake is low.
Lactose intolerance also can lead to inadequate calcium intake. Those who are lactose intolerant have insufficient amounts of the enzyme lactase, which is needed to break down the lactose found in dairy products. In order to include dairy products in the diet, dairy foods can be taken in small quantities or treated with lactase drops, or lactase can be taken as a pill. There are even some milk products on the market that already have been treated with lactase.
Calcium Supplements
If you have trouble getting enough calcium in your diet, you may need to take a calcium supplement. The amount of calcium you will need from a supplement depends on how much calcium you obtain from food sources. There are several different calcium compounds from which to choose, such as calcium carbonate and calcium citrate, among others. Except in people with gastrointestinal disease, all major forms of calcium supplements are absorbed equally well when taken with food.
Calcium supplements are better absorbed when taken in small doses (500 mg or less) several times throughout the day. In many individuals, calcium supplements are better absorbed when taken with food. It is important to check supplement labels to ensure that the product meets United States Pharmacopeia (USP) standards.
Vitamin D
The body needs vitamin D to absorb calcium. Without enough vitamin D, we can’t form enough of the hormone calcitriol (known as the “active vitamin D”). This in turn leads to insufficient calcium absorption from the diet. In this situation, the body must take calcium from its stores in the skeleton, which weakens existing bone and prevents the formation of strong, new bone.
You can get vitamin D in three ways: through the skin, from the diet, and from supplements. Vitamin D is formed naturally by the body after exposure to sunlight. Fifteen minutes in the sun a few times a week without sunscreen is plenty for many people to manufacture and store all of the vitamin D they need. Experts recommend a daily intake of between 400 and 800 International Units (IU) of vitamin D, which also can be obtained from supplements or vitamin D-rich foods such as egg yolks, saltwater fish, liver, and fortified milk. The Institute of Medicine recommends no more than 2,000 IU per day. However, sometimes doctors prescribe higher doses for people who are deficient in vitamin D.
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Some green, leafy vegetables — including broccoli, collard greens, kale, mustard greens, turnip greens and bok choy or Chinese cabbage — are good sources of calcium. Canned salmon and sardines, shellfish, almonds, Brazil nuts and dried beans are also good dietary sources of calcium.
A number of other food products, such as breads, cereals and orange juice, are now enriched with calcium, making them a significant source of calcium for people who are lactose intolerant or whose dietary intake of calcium is otherwise inadequate. There is no apparent difference between eating calcium-fortified foods and eating foods that are naturally rich in calcium. However, calcium-fortified cereals may also contain phytate, which can interfere with calcium absorption. In addition, high-fiber diets – although healthy – contribute to low calcium levels because the presence of a lot of fiber in the intestines reduces the absorption of many nutrients, including calcium. The fiber “rushes” the food through the intestines so fast that maximum absorption of nutrients may not occur.
Many people find it difficult to consume sufficient dietary calcium to ensure good bone health. Calcium supplements — such as a Os-Cal® — can be a good addition to the diet and can help prevent osteopenia (less than normal bone mass) and osteoporosis (low bone mass).
How Do You Tell How Much Calcium a Food Contains?
The Nutrition Facts section of the food label tells how much calcium a food contains. Find the calcium % in the bottom half of the Nutrition Facts. The calcium % is based on 1,000 milligrams of calcium per day. To find the milligrams of calcium in one serving, add a zero to the percentage number. For example, if a label shows calcium 30%, it means that one serving has 300 milligrams of calcium. Examples of equivalent “servings” of calcium.
Disclaimer: These statements have not been evaluated by the FDA and are not intended to be a substitute for professional medical advice, nor is this information meant to diagnose, treat, cure, or prevent any disease.Check Out Our Friends At www.ExoticSuperFoods.com
General Manager Steven Katz - E-mail: StevenKatz@RhinoFightTeam.com
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Revised: 07/25/07