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Calcium Intake

What is the optimal calcium intake for women in different stages of their life?
Calcium is necessary for strong and healthy bones throughout life. A lack of calcium in the diet can lead to osteoporosis, or a condition of fragile, weakened bones that can break easily. Diet, hormones, drugs, age and genetic factors all influence the amount of calcium required for optimal skeletal health. Recommendations vary slightly. Based upon the most recent recommendations from the National Academy of Sciences (1997) on optimal daily calcium intake, the following amounts are recommended for these different age groups:

**NOTE: The National Institutes of Health Consensus Conference and The National Osteoporosis Foundation support a higher calcium intake of 1,500 milligrams per day for postmenopausal women not taking estrogen and adults 65 years or older.

The guidelines are based on calcium received through diet and through calcium supplements. Calcium intake up to 2,000 mg/day appears to be safe in most individuals. Adequate Vitamin D is essential for optimal calcium absorption, however most people receive enough Vitamin D through sunlight. If Vitamin D supplements are necessary, no more than 800 International Units (IU) mg/day is recommended.

How do I get enough calcium without too many calories and fat?
Dairy products are the best source of calcium and do not have to be high in fat. Use 1 percent or skim milk instead of whole milk or cream, and choose from lower fat or fat-free cheeses, yogurts, frozen yogurts, and ice cream substitutes. Besides dairy products, include in your diet a variety of other high-calcium foods that are low in fat, such as salmon, tofu (soybean curd), green leafy vegetables, and legumes (peas and beans).

If I am lactose intolerant, how can I get the calcium I need?
If you are lactose intolerant, it is important to have a diet that includes other foods high in calcium to meet the recommended daily amounts.

Other foods high in calcium include dark, green leafy vegetables, like kale and broccoli, fish like salmon, sardines, and oysters (or those with soft, edible bones), and tofu. Although these foods are high in calcium, the body cannot absorb it as easily as it absorbs the calcium from milk. For instance, it takes 11-14 servings of kale a day to get the same amount of calcium in three to four glasses of milk.

Eating foods fortified with calcium like certain cereals and orange juice and taking calcium supplements can also help you reach your optimal calcium intake. Since there are several types of calcium supplements available, you should discuss the choice of supplements with your doctor. There also are products sold in grocery stores and pharmacies that may help people with lactose intolerance to better digest dairy products, including tablets and liquids you can take prior to eating meals. In addition, you can buy specially prepared foods that are lactose free, including lactose-free milk, cheese, and ice cream.

What is the calcium content of various foods?
The chart below lists the calcium content of common dairy products and some other foods high in calcium*:

* Sources: National Institute of Child Health and Human Development, Milk Matters   Campaign Fact Sheet
** Calcium content varies depending on ingredients.

Source: National Women's Health Information Center ^ top