Vitamin & Supplement Series: Calcium

Vitamin and Supplement Series: Calcium

Bone health is one of the most important concerns as we age. Osteoporosis is all too common in the older population, especially women. Due to the high rates of osteoporosis, calcium intake has been widely researched and is one of the most common supplements. 

Calcium supplements are generally regarded as safe to take over the counter. They are widely recommended by providers all over the country. Tolerable upper intake limits do exist for calcium and should be closely followed. While we need adequate calcium to keep our bones strong, excess calcium can cause unfavorable conditions in our body like: renal insufficiency, tissue calcification, high levels of calcium in the urine, and kidney stones. Calcium intake should not exceed 2500 mg for adults under 50 and 2000 mg for adults over 50 from both food and supplements. If you exceed those amounts, you may be putting yourself at risk.

Compared to some other nutrients and vitamins, calcium has a relatively small range for the recommended daily amount and tolerable upper intake. The daily recommendation for calcium is as follows:

• 19–50 years old - 1,000 mg for men and women
• 51–70 years old - 1,000 mg for men, and 1,200 mg for women             
• 71+ years old - 1,200 mg for men and women

   

  As with most nutrients, it is best to get calcium from food sources. Calcium is better absorbed from food than it is from supplements. Calcium absorption is highest at doses of 500 mg or less. So if you take a supplement that is 1000 mg in one pill, you are not absorbing all of that calcium and wasting your money. Either split the pill or buy a lower dosage and take it twice a day.

   

  A calcium supplement is only recommended if you cannot take in enough calcium from your diet. Those most at risk for deficiency are: vegans and vegetarians, lactose-intolerant people, and post-menopausal women. If you do not fall into that list, you may not need a supplement; you can get enough calcium from food. The best sources of calcium include:

• Dairy products – milk, yogurt, cheese
• Sardines
• Salmon
• Leafy Greens – spinach, kale, broccoli, turnip greens
• Fortified products – orange juice, soy milk, cereal, tofu

Aim to get 1000-1200 mg a day from food sources. If that is not possible, a small dosage calcium supplement may be helpful. Just be careful not to exceed the tolerable upper intake for your age.