Prevention: Calcium and Vitamin D

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What does American Bone Health recommend as the recommended daily allowance (RDA) of calcium for women over 50?

Feedback: It's an important to know that the American Bone Health bases its RDA recommendations on the Institute of Medicine's 2010 report. RDAs differ by age. Always refer people to BONESENSE on Calcium and Vitamin D.

What is the RDA of calcium for kids 9-18?

Feedback: The years around puberty (9-14) are critical bone building years for kids and they must maximize their calcium consumption to help mineralize their growing skeleton.

If a label on a yogurt container says it has 20% calcium, how many milligrams is that equal to?

Feedback: Please refer to page 67 in The Osteoporosis Book. The percent of daily value is based on 1,000 mg of calcium a day. It's also important to read the label and note serving size. This % applies to calcium supplement labels as well.

What does the Institute of Medicine and American Bone Health recommend for women over age 50 as the upper limit (not to exceed) level for calcium from all sources?

Feedback: This RDA is from the Institute of Medicine 2010 recommendations. The concept “more is better” does not apply to calcium! It is well recognized that there are upper limits for calcium that vary by age . Kids in their bone building years of 9-18 should not exceed 3,000 milligrams a day and most of the rest of us should not exceed 2,500 mg per day.

The body needs calcium for:

Feedback: 99% of calcium is stored in teeth and bones the other 1% circulates in the blood and soft tissues. If a person has a chronic calcium deficiency, the body will take calcium from the bones and cause them to weaken.

6. There are two principle forms of calcium supplements on the market, calcium carbonate and calcium citrate. Calcium carbonate requires more acid in the stomach to break it down and must be taken with food.

Feedback: Calcium citrate is generally more expensive, but is easier to absorb. This can be helpful for people with absorption issues or people who experience constipation from calcium carbonate. People who take calcium carbonate should increase water intake and may need magnesium to counteract the constipation.

American Bone Health recommends a specific type of calcium.

Feedback: If people need a supplement, American Bone Health recommends that they pick a supplement that they will take daily.

Vitamin D is important to our bones because it helps with the absorption of calcium in the intestines.

Feedback: There are many other suggested benefits of vitamin D consumption including fall prevention. However, research is still emerging to support other health benefits.

What is the best food source for vitamin D?

Feedback: Although fatty fish and fortified milk are the best sources of dietary vitamin D, the levels of are quite small. Most people who have concerns about their bone health (Girls age 9-18, adults > 70 and anyone at risk for bone disease) can benefit from a vitamin D supplement - according to the Institute of Medicine.

American Bone Health does not recommend sun exposure as a source of vitamin D because:

Feedback: Sunshine is not a reliable source of vitamin D. American Bone Health recommends that most people could benefit from a vitamin D supplement. Particularly girls age 9-18, adults over age 70, and anyone at risk for bone disease and fractures.

Mrs. Chen is 60 years old and is lactose intolerant. She eats one serving of tofu made with calcium sulfate every day and has a balanced diet. Using the calcium rule of 300, Mrs. Chen could probably benefit from a calcium supplement.

Feedback: Mrs. Chen needs 1,200 mg of calcium every day. Based on her self report, she probably only gets about 600 mg of calcium a day in her diet and could benefit from a 500-600 mg supplement. 90% of Asian Americans and 75% of African Americans and Native Americans consider themselves lactose intolerant. A person with lactose intolerance experiences gas, bloating or cramps when they eat dairy foods. NOTE: Some hard cheeses do not have lactose!

Jose is 30 years old and eats several servings of cheese at both breakfast and dinner. He says he eats a balanced diet of fruits and vegetables. Using the calcium rule of 300, Jose could benefit from a calcium supplement.

Feedback: Jose needs 1,000 mg of calcium every day. Based on his self report, he is consuming at least 2 servings of cheese a day, which gives him about 600 mg of calcium, plus another 300 mg from his balanced diet. People can find cheese and other calcium rich foods in dishes such as lasagna, enchiladas, and pizza!

Mary is 16 years old and she thinks milk will make her fat. She eats one serving of low-fat yogurt a day and lots of salad. Using the calcium rule of 300, Mary could benefit from a calcium supplement.

Feedback: Mary is in her peak bone building years and needs to be getting 1,300 mg of calcium every day. She needs at least 3 servings of a calcium rich food. She can switch to low-fat milk or other calcium fortified foods like tofu or juices if she wants to avoid a supplement. Otherwise, she would definitely benefit from a calcium supplement.

What does American Bone Health recommend about calcium?

Feedback: Calcium and vitamin D seem very simple, but we find that consumers are very confused. American Bone Health will keep you posted on emerging issues related to both. And if you have any questions - let us know!