How Much Calcium Should You Take With Osteoporosis?
Osteoporosis is a bone disease in which the density of the bone is significantly diminished and becomes thin and brittle. The bones in your body are constantly changing, with old bone being broken down by the body and new bone being deposited. During this process, the body uses minerals, mainly calcium and phosphate, to help create and deposit the new bone. If there is not enough calcium in your body, you will have trouble continuing to create and deposit new bone, which may lead to osteoporosis in the future.
Calcium and Bone Development
Calcium is a much needed mineral for your overall health. Different parts of your body use calcium to help them function, such as your heart, lungs and other organs. When your body does not have enough calcium available, certain functions of the body will suffer. Although creating and depositing new bone is important, your body's first priority is to provide calcium to these other critical organs. With an calcium deficient diet, your body will begin to remove calcium from the overall structure of your bones, to help your other organs function and stay healthy. It is more important for these organs to receive as much calcium as necessary, however over time, your bones will suffer damage if they keep losing calcium. According to WebMD and eMedicineHealth calcium alone cannot prevent osteoporosis from taking place, since it may be possible to have bone loss from medications, smoking, alcoholism or even lack of estrogen.
Bone Development Timeline
According to WebMD and eMedicineHealth, 90 percent of all bone mass is developed before the age of 20, with much of the developing happening during puberty or ages 11 to 15. During this period is the most critical time to be conscious about your calcium diet. To help create strong and healthy bones, adolescents must consume their daily requirement. Although this is the most critical time for bone development, that does not mean that later in life calcium becomes less important. A small loss in bone mass is natural as ages. However, with a calcium-deficient diet, you may lose bone mass at an increasing rate, causing osteoporosis later in life.
Amount of Calcium by Age Group
The Food and Nutrition Board at the Institute of Medicine recommend the following in terms of calcium intake:
0 to 6 months: 210 milligrams/day
7 to 12 months: 270 milligrams/day
1 to 3 years: 500 milligrams/day
4 to 8 years: 800 milligrams/day
9 to 13 years: 1300 milligrams/day
Males age 14 to 18 years: 1300 milligrams/day
Males age 19 to 50 years: 1000 milligrams/day
Males 51 and over: 1,200 milligrams/day
Females age 14 to 18 years: 1300 milligrams/day
Females age 19 to 50 years: 1000 milligrams/day
Females 51 and over: 1200 milligrams/day
According to The Food and Nutrition Board, your body can consume up to 2,000 milligrams of calcium a day. Any excess is secreted through your urine. Although it is unlikely to have problems with consuming too much calcium, extreme amounts may result in kidney stones.
Calcium Rich Foods
According to the National Library of Medicine, the following is a list of calcium rich foods. It is good to know that the preferred source of calcium is from dairy products, however calcium supplements can be just as effective, especially for individuals that are lactose intolerant.
2 ounces of Swiss cheese = 530mg of calcium
8-ounce glass of milk = 300mg of calcium
6 ounces of yogurt = 300 mg of calcium
2 ounces of sardines with bones = 240mg of calcium
6 ounces of cooked turnip greens = 220mg of calcium
3 ounces of almonds = 210mg of calcium
Assiting Calcium Absorption
It is recommended to spread out the amount of calcium consumed throughout the day, taking in 500 milligrams or less during each meal throughout the day. It is also important to note that Vitamin D aides with the overall absorption of calcium in the body. Vitamin D can come from two different sources: direct sunlight through the skin and through diet. It is recommended by the Food and Nutrition Board to consume 200 to 600 IUs of Vitamin D a day. Other vitamin and minerals such as Vitamin C, Vitamin E, Vitamin K and Magnesium can also aide in calcium absorption, along with consistent healthy activities such as exercising.
Tags: , calcium ounces, 1300 milligrams, body will, bone mass, Food Nutrition, Food Nutrition Board