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Calcium Needs For Bone Health

The foods we eat contain a variety of vitamins, minerals, and other important nutrients that help keep our bodies healthy. One nutrient in particular -- calcium -- is needed for strong bones.

One of the reasons calcium is removed from the bones is that other parts of your body need calcium for other uses. It is needed for our heart, muscles, and nerves to function properly, and for blood to clot normally.

The food industry is out to help with an ever-expanding array of options. From antacids and orange juice to cereals and chocolate chews, there are more sources than ever, but some are better than others. And you have to be careful not to overdo it.

The Role of Calcium

An inadequate supply of calcium is thought to play a significant role in contributing to the development of osteoporosis. Many studies show that low calcium intakes are associated with low bone mass, rapid bone loss, and high fracture rates. National nutrition surveys have shown that many women and young girls consume less than half the amount of calcium recommended to grow and maintain healthy bones. To find out how much calcium you need, see the accompanying Recommended Calcium Intakes Chart, and the Selected Calcium-Rich Foods list to learn how you can include more calcium in your diet without adding fat and calories. Remember, calcium is not a substitute for medication that may be needed to curb excessive bone loss.

Calcium Culprits

A diet high in caffeine containing foods, such as coffee, appears to increase bone loss, especially in those who have low calcium intakes. High levels of protein and sodium in the diet are also thought to increase calcium excretion. Excessive amount of these substances should be avoided.

Lactose intolerance can lead to inadequate calcium intake. Those who are lactose intolerant do not have the enzyme lactase that is needed to break down the lactose found in dairy products. In order to include dairy products in the diet, lactose-containing foods can be treated with lactase drops or pills. There are even some milk products on the market that have been pre treated with lactase.

Calcium Supplements

If you have trouble getting enough calcium in your diet, you may need a calcium supplement. The amount of calcium you will need from a supplement depends on how much calcium you obtain from food sources.

Calcium comes in various compounds, most often calcium carbonate and calcium citrate. Both are easily absorbed.

Calcium carbonate, the type in antacids and flavored chews, contain more calcium but need to be taken after eating food, as it needs stomach acid to be absorbed.

Calcium citrate, the kind added to orange juice, can be taken without food.

The other sources of calcium include oyster shells, bone meal and dolomite. Despite the appeal because they are "natural", experts say these supplements aren't any more effective and may contain impurities like lead, so they're best avoided.

It is necessary for the calcium tablet to disintegrate in order to be absorbed into the body. If you are unsure whether a tablet will break down, you can test how well it disintegrates by placing it in 6 ounces of vinegar or warm water, stirring occasionally for 30 minutes. If the tablet has not almost completely disintegrated at this time, it probably will not do so in your stomach.

The typical American diet includes about 600 mg of calcium a day. Generally, we need twice that much (1,000 - 1,200 mg), to help guard against brittle bones. But consuming more than 2,000 mg a day can lead to kidney stones and kidney damage, among other things. Because calcium is best absorbed at small doses, don't take more than 500-600 mg at once. Larger amounts aren't absorbed as well. That is why it is important to check labels and tally up how much calcium you're getting from various sources.

As for price, calcium carbonate is generally cheapest. A month's supply of calcium carbonate supplements (500 mg/day) costs less than $5.00. Don't assume that more expensive brands are better. If you don't like the idea of taking pills, antacids are a good alternative and equally inexpensive. Fortified foods are much pricier, but you get more than just calcium.

Don't take calcium with meals rich in wheat bran or soybeans or other legumes. These contain substances known as phytates, which can interfere with the absorption of calcium.

Make sure your get enough Vitamin D (1000 IU/day) and Magnesium, both of which are important for the absorption of calcium, though there is no need to buy products that combine them with calcium. Milk fortified with Vitamin D (400IU/quart) is an excellent dietary source of Vitamin D supplementation. It is important to remember that supplemental calcium and Vitamin D help maintain bone mass and reduce fracture risk.

Keep in mind that calcium supplements can reduce the absorption of iron pills and tetracycline antibiotics; so don't take them at the same time.

The best way to get calcium, though, is through foods like yogurt, broccoli, almonds, and canned sardines and salmon with fine bones - sources that are certainly tastier than Tums.

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