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Osteoporosis: Prevention
- Calcium
- Calcium Supplements
- Vitamin D
- Exercise for Healthy Bones
- Medications to Prevent and Treat Osteoporosis
- Fall Prevention
Calcium alone cannot prevent or cure osteoporosis, but it is an important part of an overall prevention or treatment program. It plays an important role in maintaining bone. Calcium is also needed for the heart, muscles and nerves to function properly and for blood to clot. Inadequate calcium is thought to contribute to the development of osteoporosis. National nutrition surveys have shown that many women and young girls consume less than half the amount of calcium recommended to grow and maintain healthy bones.
Depending on your age, an appropriate calcium intake falls between 1000 and 1300 mg a day. If you have difficulty getting enough calcium from the foods you eat, consult your physician or health care provider to determine if a calcium supplement to make up the difference.
Consult your physician before using any calcium supplement.
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:
| Recommended daily intake of calcium for women | |
| Ages | Milligrams per day of Calcium |
| 9 - 18 | 1300 |
| 19 - 50 | 1000 |
| 51 and older | 1200** |
| Recommended daily intake of calcium for women who are pregnant or lactating | |
| Ages | Milligrams per day of Calcium |
| Up to 18 years old | 1300 |
| 19 - 50 | 1000 |
**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)/day is recommended.
One way to increase the amount of calcium in your diet is to eat calcium-rich foods like low-fat milk, cheese, broccoli and others. Many foods are fortified with calcium and are readily available and affordable. Foods like orange juice, cereals and breakfast bars have calcium added to them, so it is easier than ever before to consume the recommended level of calcium for every age. Having extra calcium in a variety of foods also makes it easier for parents who are trying to ensure that their adolescent daughters, especially, are getting enough calcium.
Another easy and economical way to boost the calcium content of many meals is to add nonfat powdered dry milk to puddings, homemade cookies, breads or muffins, soups, gravy, casseroles and even a glass of milk. A single tablespoon of nonfat powdered dry milk adds 52 mg of calcium, and 2 to 4 tablespoons can be added to most recipes.
You may add:
- 3 tablespoons to each cup of milk in puddings, cocoa or custard
- 4 tablespoons to each cup of hot cereal before cooking
- 2 tablespoons sifted into each cup of flour in cakes, cookies or breads
| Calcium content of some common foods | ||
| Source | Serving Size | Approximate Calcium (mg) |
| Fat free/non-fat milk; Lowfat, 2% milk; Whole milk; Chocolate milk, lowfat | 8 oz. | 300 |
| Yogurt, plain, lowfat | 8 oz. | 415 |
| Cheese, cheddar | 1 oz. | 204 |
| Broccoli, cooked, fresh | 1 cup | 136 |
| Ice cream, soft serve | ½ cup | 180 |
| Bread, white or whole wheat | 1 slice | 20 |
| Orange, medium | 1 | 52 |
| Macaroni and cheese* | ½ cup | 180 |
| Calcium-fortified orange juice | 8 oz. | 300 |
| Pizza, cheese* | 1 slice | 220 |
Source: National Institute of Child Health and Human Development, Milk Matters
Campaign Fact Sheet
* Calcium content varies depending on ingredients.
If you are unable to get enough calcium through your diet, your doctor can recommend an appropriate calcium supplement. Since there are several different types of calcium and a variety of supplements available, you should discuss the choice of calcium with your doctor.
The calcium in supplements needs to be easily absorbed by the body. You can be sure of this if the tablet dissolves almost entirely in a small glass of warm water or vinegar within 30 minutes. Also read the label to determine the actual amount of calcium in the supplement, which is usually referred to as elemental calcium.
Some people are lactose intolerant and have difficulty digesting dairy products because they lack the enzyme lactase, which is needed to break down the milk sugar lactose. Milk fermented with certain bacteria (called acidophilus) is well tolerated, as are yogurt and hard cheeses. If you are lactose intolerant, you can treat lactose-containing foods with commercial preparations of lactase or buy milk products that have already been treated.
Getting enough calcium, whether through diet or supplements, is essential to maintaining bone strength and can play a vital role in preventing osteoporosis-related fractures. Speak to a doctor or dietician about how you can get the proper amount of calcium.
