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Calcium and Osteoporosis
Osteoporosis threatens 28 million Americans, according to the National Osteoporosis Foundation, 80 percent of them women; and it leads to over a million broken or fractured bones every year. (Read about "Bone Fractures") Osteoporosis - which literally means "porous bones" - develops as a result of a number of factors, among them genetics, aging and lifestyle.
Anyone can get osteoporosis (Read about "Osteoporosis"), but according to the American College of Obstetricians and Gynecologists (ACOG), women are most vulnerable because their bones are smaller and lighter than men's to begin with. Other groups at risk include:
- people with a family history of the disease (Read about "Family Health History")
- people of Caucasian or Asian descent
- smokers and heavy drinkers (Read about "Quit Smoking" "Alcoholism")
- people with thin or small builds
- people using steroid medications for other disease
- women in early menopause (Read about "Menopause")
- people over age 65
- inactive or bed-ridden people
Where does calcium fit in? (Read about "Calcium") Calcium is one of the minerals that helps build strong bones, especially during childhood and teens. (Read about "Skeletal System") The amount of calcium in your body is kept in balance largely by hormones produced by the parathyroid glands and the thyroid gland. (Read about "Parathyroid Glands" "Thyroid") We all lose bone mass as we age, but if you've built up bone mass early in life, the loss is less likely to cause devastating problems. That's why dietitians stress the importance of calcium for children and teens.
But even if you're past the teenage years, you can still benefit from calcium. According to the U.S. Institute of Medicine, the average healthy adult needs between 1,000 and 1,300 milligrams of calcium per day. To put that in perspective, an 8 ounce glass of milk has 300 mg. Dieticians recommend meeting your calcium needs with calcium-rich foods, including dairy products, dark-green leafy vegetables, broccoli, tofu and fortified breads and cereals. If you don't like these foods or if you're lactose intolerant, talk with your doctor about supplements. Keep in mind however, that while supplements and fortified foods can be useful in getting enough calcium, it's important not to overdo it. For example, according to the National Institutes of Health, getting 2,000 mg/day or more of calcium can produce adverse health effects. Therefore, use of supplements should always be discussed with a doctor first. Those at risk of kidney stones should also talk with their doctors about calcium intake.
According to government guidelines from the National Academy of Sciences the Adequate Intakes (AIs), in milligrams (mg), each day for calcium are:
- Infants
- 0-6 mo - 210 mg
- 7-12 mo - 270 mg
- Children
- 1-3 yrs - 500 mg
- 4-8 yrs - 800 mg
- 9-13 yrs - 1,300 mg
- 14-18 yrs - 1,300 mg
- Adults
- 19-50 yrs - 1,000 mg
- Over 51 yrs - 1,200 mg
- During Pregnancy & Lactation
- Under 18 yrs - 1,300 mg
- 19 yrs and older - 1,000 mg
It is interesting to note current calcium recommendations for nonpregnant women are the same for pregnant women because intestinal calcium absorption increases during pregnancy, according to NIH's Office of Dietary Supplements. (Read about "Healthy Pregnancy")
Ask your doctor, too, if any medications you're taking may affect your need for calcium. The American Dietetic Association says some medicines can decrease the body's ability to absorb calcium, including:
Remember too that along with calcium, vitamin D is needed to help absorb the calcium. (Read about "Vitamins & Minerals") NIH says most of us get enough vitamin D in our diet and because our skin produces it in sunlight. Food such as eggs, fatty fish, and cereal and milk fortified with vitamin D are considered good sources. NIH says people age 51 to 70 should have 400 IU (international unit) each day of vitamin D. Older people, people with a poor diet or those confined indoors may need supplements. However, more than 2000 IU of vitamin D each day can cause harm to your liver and even lower bone mass, so always ask your doctor first if supplements are really needed in your case.
The American Dietetic Association (ADA) says magnesium is also important for maintaining healthy bones and a healthy heart. The recommended amount, according to ADA is 400 milligrams of magnesium a day. Food sources include whole grain breads and cereals, as well as nuts, seeds, and fresh fruits and vegetables.
In addition to getting enough calcium, a lifestyle that includes regular weight-bearing exercise (such as walking) can help strengthen bones. If you've already been diagnosed with osteoporosis, ask your doctor about the best forms of exercise. (Read about "Menopause and Exercise") You can also help reduce your risk of osteoporosis by avoiding alcohol and by not smoking.
If you're concerned about osteoporosis, a doctor can measure your bone mass to determine your risk. Since bone loss increases after menopause, a doctor may suggest estrogen replacement therapy for a post-menopausal woman. There are other types of medications for osteoporosis as well, which can work by regulating the level of calcium in your blood, for example, or by blocking some of the breakdown of the bone. As with any medication, there are both benefits as well as disadvantages to all these treatments, so it's important to discuss all options with a qualified healthcare professional who knows your medical history.
Related Information
Woman's Health Terms Glossary
All Concept Communications material is provided for information only and is neither advice nor a substitute for proper medical care. Consult a qualified healthcare professional who understands your particular history for individual concerns.
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By printing and/or reading this article, you agree that you accept all terms and conditions of use, as specified online.
