Straight Talk: How Important is Calcium, Anyway?

As we age, the need for calcium is even more important. The skeleton is used as a calcium reserve, and has been designed to be drawn upon in times of reduced intake or excessive loss of calcium. These withdrawals are then replaced during times of adequate intake. Calcium is stored as bony tissue, not in bone, which is a popular misconception. The body maintains only as much bone as it needs to support current mechanical loads. So if you’re not getting enough calcium, then you may not be storing the proper amounts either. When this occurs, there is a decrease in bone mass and thus a decrease in bone strength.

Calcium is needed for many tasks, including nerve and muscle function and blood clotting. These functions are so important for survival that, when dietary calcium levels are too low, calcium will be lost from bone and used for other critical functions. The body tightly controls calcium in the blood, so measuring blood calcium levels is not an accurate assessment of calcium status.

Many physiological changes occur as we age that reduce the efficiency of food calcium. Lifestyle factors also play a part. For example, the amount of dairy we consume, amount of sunlight exposure we get, and the amount of physical activity generally decrease with age. Therefore, it is important to increase calcium intake to compensate for all of these factors.

In general, adults require 1000 to 1200 mg of calcium per day. Women in the first five years after menopause experience decreased bone mass and may require up to 1500 mg of calcium per day to help reduce bone loss and fracture incidence. Evidence shows that Vitamin D is essential in calcium absorption; 400 to 800 IU/day is adequate.

The chart below is a list of calcium-rich foods given by the CDC (Center for Disease Control). The %DV (Daily Value) is based on 1000 mg/day, so in order to achieve more than the recommended amount from above you would need to add 10 to 50 percent more.

* %DV = % of Daily Value used on food labels

Consuming milk is a cost-effective way to get required calcium. If you are vegan or have a milk allergy, there are other sources like soy milk, tofu and collard greens (see chart above). Tofu processed with calcium sulfate has more calcium. Calcium supplementation is also an option, but the bioavailability of calcium is much greater in foods than it is in a supplement. Calcium carbonate, found in some antacids, can irritate the stomach and cause diarrhea. Calcium citrate is another form of calcium supplement. It is more easily absorbed and has a higher bioavailability, meaning that the body utilizes more of the nutrient for body functions. However, calcium citrate is generally more expensive than other calcium sources. Smaller doses twice a day are better absorbed by the body than one large dose per day. For example, you could take 500 mg twice a day rather than 1000 mg once a day. Calcium supplements with Vitamin D are ideal because this combination aids absorption of the calcium.

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Posted in Healing Through Diet, Nutrition, Senior Nutrition, Tips for Healthy Living