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Calcium Requirements to Help Prevent Osteoporosis |
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Remember, the best way to get calcium is in food—especially rich in calcium dairy products. However, if you don’t have dairy products in your diet, a calcium supplement is the best course of action to gain and maintain strong bones. Since it’s impossible to absorb more than 500 mg. of calcium from a supplement at one time you’ll need to take the supplement twice a day or add calcium fortified foods (orange juice, V-8) to your diet. You also need Vitamin D (the sunshine vitamin) to foster the absorption of calcium in the bones. If the calcium supplement you take doesn’t include Vitamin D, eat foods fortified with Vitamin D (milk, some cereals) or add a Vitamin D supplement. |
| Age | Bones Are: | Action Items: | Calcium Requirement: |
| 0 - 10 | Developing, growing rapidly; bone-building osteoblasts are more active than bone draining osteoclasts; soft plates in skull harden and expand |
Whole milk in the first 2 years of life then two percent or skim milk and milk products; minimize juice and pop as a beverage of choice; encourage diet of whole grains, fruits and vegetables; avoid foods that have more calories than nutrients. |
Infant to six months: 210 mg; six months to one year: 270 mg; one to three years: 500 mg; four to eight years: 800 mg; nine and ten years old 1300 mg Add 200 mg Vitamin D |
| 11-20 |
Continuing to grow with focus of cell activity on bone length; osteoblast activity exceeds osteoclast activity |
No dieting–any weight management is a function of exercise and a focus on healthy whole foods–whole grains, fresh fruits and vegetables, chicken, fish and lean meats; don’t succumb to peer pressure to smoke or use alcoholic beverages; participation in athletic activities mandatory; minimize foods with added fat or sugar. |
Eleven to eighteen:1300 mg; Nineteen to twenty: 1000 mg |
| 21-30 | Growth is finished; osteoclast activity is focused on increasing bone density; osteoblast activity surpasses osteoclast activity; surgical or drug induced menopause can precipitate drop in bone stabilizing estrogen levels |
All of the above; add a calcium supplement to assure 1000 mg/day calcium intake. If supplementing with more than 500 mg calcium the pills should be in divided doses; daily weight bearing exercise mandatory; be aware of potential for mandatory drug regimen to effect bones |
1000 mg Add 200 mg Vitamin D |
| 31-40 |
Bone mass stabilizes; activity of osteoblast cells decreases; bone density can be maintained or decreased based on diet, exercise, medication; surgical or drug induced menopause can precipitate drop in bone stabilizing estrogen levels |
All of the above; if menopause induced a pre-surgical or drug treatment DEXA scan recommended to get baseline bone density measurements; be sure exercise program includes strength or resistance training |
1000 mg |
| 41-50 |
Bone density subject to osteoclast activity outpaces osteoblast activity; estrogen levels dropping; bone density can be maintained or decreased based on diet, exercise, medication; surgical or drug induced menopause can precipitate drop in bone stabilizing estrogen levels |
All of the above; DEXA scan to assure a knowledge of baseline bone density; begin proactive discussion with doctor about post-menopausal strategy to maintain bone mass |
1000-1200 mg Add 400 mg Vitamin D |
| 61 and older | Bone density subject to lifestyle forces |
Repeat DEXA scan every two years if you have osteopenia or osteoporosis or every five years if bones are still dense; balanced and varied exercise program is mandatory; attention to diet is important, especially if living alone
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1200-1500mg |
