Women today are becoming increasingly aware of the importance of adequate calcium intake to protect against excessive bone loss as they grow older. the National Institute of Health recommends that adult women have a daily calcium intake of 1000-1200 mg. before menopause and 1500 mg. after menopause. However, most American women have a dietary intake of only 500 mgs. If you do not eat enough calcium each day your body will take what it needs out of your bones and your risk of developing osteoporosis (weak, brittle, easily broken bones) after menopause increases.
The best dietary source of calcium is milk and dairy products. Four glasses of milk (one quart) a day will meet your calcium needs before menopause while five glasses will be needed after menopause. Skim milk is as good a source of calcium as whole milk and contains less calories and fat. Eight ounces of low fat yogurt actually supplies more calcium than one cup of milk. Cheeses are also a good calcium source.
Green leafy vegetables do contain a lot of calcium, but many, such as spinach, beet greens and Swiss chard also contain a substance called oxalic acid that decreases the body's ability to absorb calcium. Therefore, you may not get the full benefit of the calcium content of these vegetables.
Antacids that contain aluminum derivatives (alhydroxides) take calcium from the body. If you take antacids regularly, check the label for these ingredients.
A high fiber diet, while beneficial in many ways, may decrease calcium absorption because foods move quickly through the digestive tract and you may need to increase your calcium intake.
A low calorie, high protein diet eaten on a prolonged basis can increase calcium excretion by the kidneys. Excessive caffeine intake and possibly a high salt intake, can do the same thing.
Cigarettes and alcohol have also been shown to increase bone loss. For this reason, as well as for other health risks, it is wise to avoid these substances.
Calcium is best absorbed if taken throughout the day rather than all at once. So, if you are taking calcium supplements, divide the dosage in halves or thirds and space them out over the day.
If your diet does not contain milk or milk products, it is almost impossible to take in enough calcium to meet your body's daily needs. If this is the case, you should consider a calcium supplement. Talk to your physician about how much and what type you should take.
Remember, adequate calcium intake is an important hedge against brittle bones in the future, but overdosing is not recommended because of potential health risks in some people.
Last Updated: September 28, 2009