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First, give yourself a baseline of 300 mg of calcium simply for eating anything at all. This is because there is a small amount of calcium in a variety of foods such as breads, muffins, oranges, etc. At the end of the day, even without eating any high calcium foods, you can’t help but get about 300 mg of calcium in your daily diet.
- Overview
- How much calcium to take for osteoporosis
- Best forms of calcium
- Daily calcium requirement by age
- Risks and side effects of too much calcium
- Dietary sources of calcium
- Questions to ask a doctor
- Summary
Calcium supplements may help reduce bone mineral density loss, especially in people who are calcium deficient. A person’s dosage depends on their sex, age, and more.
Typically, doctors recommend that all people with osteoporosis take calcium and vitamin D supplements. This is because calcium and vitamin D work together to protect the bones.
The Bone Health & Osteoporosis Foundation (BHOF) recommends food as the first and primary source of calcium and supplements as secondary. Therefore, people with osteoporosis can work to increase the number of calcium-rich foods in their diet.
Read on to learn how much calcium people with osteoporosis need.
A note about sex and gender
Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Click here to learn more. Was this helpful? The BHOF lists the following daily recommendations for calcium a person should get from all sources: •women under age 50: 1,000 milligrams (mg) •women over age 50: 1,200 mg •men under age 70: 1,000 mg •men over age 70: 1,200 mg Additionally, adults under 50 years generally need 400–800 international units (IU) of vitamin D per day. Those over 50 years need 800–1,000 IU daily. A person with osteoporosis can check with a doctor about the recommended levels of calcium and vitamin D for their individual circumstances.
Getting calcium from food is the best way to ensure adequate intake without having too much. A wide range of foods are high in calcium, including:
•dairy products
•leafy greens
•almonds
•soy products
•fortified bread and cereal
People require different amounts of calcium at various life stages:
It is possible to consume too much calcium, so people should only take supplements if a doctor recommends them.
Hypercalcemia, which means a person has too much calcium in their bloodstream, is rare and usually signals an underlying condition.
Potential side effects of getting too much calcium include:
•an increased risk of cardiovascular disease
•excessive urination
•heart arrhythmias
The BHOF advises people to get most of their calcium from food. A person can then supplement if they are unable to obtain sufficient calcium from their diet.
Some food sources of calcium and their calcium content are as follows:
Before a person takes any new medication — including calcium or other supplements — it is important to talk with a doctor.
Some questions a person may want to ask include:
•Do I need to take calcium or vitamin D supplements?
•How do I know if I am deficient in calcium or vitamin D?
•What else can I do to improve my health?
•Do I need osteoporosis medication?
It is advisable for most people with osteoporosis to supplement with calcium and vitamin D.
While there are recommended daily intakes of both vitamins, a person’s supplemental needs will depend on their diet, health, lifestyle, and other factors. Therefore, it is important to talk with a doctor who specializes in bone health before supplementing.
Glass of soy milk 300mg. Glass of almond milk (fortified) 200mg. Glass of almond milk (unfortified) <20mg. 10 almonds 30mg. ½ cup silverbeet 90mg. 1 cup cooked spinach 170mg. ½ cup chickpeas ...
The following table shows the recommended daily calcium requirements depending on your age: Typical calcium content of food: The following list gives the calcium content in a standard portion of some foods. You can add up the calcium points of the foods you are eating and check your intake with the above recommendations. Physical activity:
