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Nutrition and Bone Health
Reviewed August 2008
Calcium and Vitamin D: Important at Every Age
The foods we eat contain a variety of vitamins, minerals, and other important nutrients that help keep our bodies healthy. Two nutrients in particular, calcium and vitamin D, are needed for strong bones.
The Role of Calcium
Calcium is needed for our heart, muscles, and nerves to function properly and for blood to clot. Inadequate calcium significantly contributes to the development of osteoporosis. Many published studies show that low calcium intake throughout life is associated with low bone mass and high fracture rates. National nutrition surveys have shown that most people are not getting the calcium they need to grow and maintain healthy bones. To find out how much calcium you need, see the Recommended Calcium Intakes chart, below.
Recommended Calcium Intakes
Age | Amount of Calcium |
---|---|
Infants | |
Birth - 6 months | 210 mg |
6 months - 1 year | 270 mg |
Children/Young Adults | |
1 - 3 years | 500 mg |
4 - 8 years | 800 mg |
9 - 18 years | 1,300 mg |
Adult Women & Men | |
19 - 50 years | 1,000 mg |
50 + | 1,200 mg |
Pregnant or Lactating | |
18 years or younger | 1,300 mg |
19 - 50 years | 1,000 mg |
Source: National Academy of Sciences, 1997. |
To learn how easily you can include more calcium in your diet without adding much fat, see the Selected Calcium-Rich Foods list, below.
Selected Calcium-Rich Foods
Food Item | Serving Size | Calcium (mg) | Fat (g) | Calories |
---|---|---|---|---|
Milk | ||||
Whole | 8 oz |
290 |
8.9 |
156 |
1% milk | 8 oz |
300 |
2.6 |
102 |
2% milk | 8 oz |
297 |
4.7 |
121 |
Skim milk | 8 oz |
302 |
0.4 |
86 |
Yogurt | ||||
Plain fat-free (with added milk solids) | 8 oz |
487 |
0.4 |
136 |
Plain low-fat (with added milk solids) | 8 oz |
447 |
3.7 |
155 |
Fruit, low-fat | 8 oz |
338 |
2.8 |
243 |
Frozen, vanilla, soft serve | 1/2 cup |
103 |
4.0 |
114 |
Cheese | ||||
American cheese | 1 oz |
174 |
8.9 |
106 |
Cheddar cheese | 1 oz |
204 |
9.4 |
114 |
Cottage cheese, 1% low-fat | 1 cup |
138 |
2.3 |
164 |
Mozzarella cheese, part skim | 1 oz |
183 |
4.5 |
72 |
Muenster cheese | 1 oz |
203 |
8.5 |
104 |
Parmesan cheese, grated | 1 tbsp |
69 |
1.5 |
23 |
Ricotta cheese, part skim | 1/2 cup |
337 |
9.8 |
171 |
Ricotta cheese, whole milk | 1/2 cup |
257 |
16.1 |
216 |
Ice Cream, Vanilla | ||||
Low-fat | 1/2 cup |
91.7 |
2.8 |
91.7 |
High-fat | 1/2 cup |
86.6 |
12 |
178 |
Fish and Shellfish | ||||
Sardines, canned in oil, drained, including bones | 3.75 oz |
351 |
10.5 |
191 |
Salmon, pink, canned, including bones | 3 oz |
181 |
5.1 |
118 |
Shrimp, canned, drained | 3 oz |
50 |
1.7 |
102 |
Vegetables | ||||
Bok Choy, raw (Chinese cabbage) | 1 cup |
74 |
0 |
9 |
Broccoli, cooked, drained from raw | 1 cup |
71.6 |
0.6 |
23.6 |
Broccoli, cooked, drained, from frozen | 1 cup |
94 |
0.2 |
50 |
Soybeans, mature, boiled | 1 cup |
261 |
12 |
254 |
Collards, cooked, drained, from raw | 1 cup |
226 |
0.6 |
49 |
Turnip greens, cooked, drained, from raw (leaves and stems) | 1 cup |
197 |
0.3 |
29 |
Tofu | 1/2 cup |
204* |
5.6 |
97 |
Orange (navel) | 1 whole |
56 |
0.1 |
65 |
Orange Juice, fortified with calcium | 8 oz |
300 |
0.1 |
100 |
Dried figs | 10 |
270 |
2.2 |
477 |
Almonds (dry roasted) | 1 oz |
75 |
15 |
169 |
Sesame seeds, kernels, toasted | 1 oz |
37 |
13.6 |
161 |
Sunflower seeds, dried | 1 oz |
33 |
14.1 |
162 |
* The calcium content of tofu may vary depending on processing methods. Tofu processed with calcium salts can have as much as 300 mg (milligrams) for every 4 oz. Often, the label or the manufacturer can provide more specific information. Note: You may also increase the calcium in foods by following these suggestions:
|
||||
Source: USDA Nutrient Data Laboratory, 2000. |
Calcium Culprits
While a balanced diet aids calcium absorption, high levels of protein and sodium (salt) in the diet are thought to increase calcium excretion through the kidneys. Excessive amounts of these substances should be avoided, especially in those whose calcium intake is low.
Lactose intolerance also can lead to inadequate calcium intake. Those who are lactose intolerant have insufficient amounts of the enzyme lactase, which is needed to break down the lactose found in dairy products. In order to include dairy products in the diet, dairy foods can be taken in small quantities or treated with lactase drops, or lactase can be taken as a pill. There are even some milk products on the market that already have been treated with lactase.
Calcium Supplements
If you have trouble getting enough calcium in your diet, you may need to take a calcium supplement. The amount of calcium you will need from a supplement depends on how much calcium you obtain from food sources. There are several different calcium compounds from which to choose, such as calcium carbonate and calcium citrate, among others. Except in people with gastrointestinal disease, all major forms of calcium supplements are absorbed equally well when taken with food.
Calcium supplements are better absorbed when taken in small doses (500 mg or less) several times throughout the day. In many individuals, calcium supplements are better absorbed when taken with food. It is important to check supplement labels to ensure that the product meets United States Pharmacopeia (USP) standards.
Vitamin D
The body needs vitamin D to absorb calcium. Without enough vitamin D, we can't form enough of the hormone calcitriol (known as the "active vitamin D"). This in turn leads to insufficient calcium absorption from the diet. In this situation, the body must take calcium from its stores in the skeleton, which weakens existing bone and prevents the formation of strong, new bone.
You can get vitamin D in three ways: through the skin, from the diet, and from supplements. Vitamin D is formed naturally by the body after exposure to sunlight. Fifteen minutes in the sun a few times a week without sunscreen is plenty for many people to manufacture and store all of the vitamin D they need. Experts recommend a daily intake of between 400 and 800 International Units (IU) of vitamin D, which also can be obtained from supplements or vitamin D-rich foods such as egg yolks, saltwater fish, liver, and fortified milk. The Institute of Medicine recommends no more than 2,000 IU per day. However, sometimes doctors prescribe higher doses for people who are deficient in vitamin D.
A Complete Osteoporosis Program
Remember, a balanced diet rich in calcium and vitamin D is only one part of an osteoporosis prevention or treatment program. Like exercise, getting enough calcium is a strategy that helps strengthen bones at any age. But these strategies may not be enough to stop bone loss caused by lifestyle, medications, or menopause. It is important to speak to your doctor to determine the need for an osteoporosis medication in addition to diet and exercise.
For Your Information
For updates and for any questions about any medications you are taking, please contact the U.S. Food and Drug Administration at:
-
U.S. Food and Drug Administration
Toll Free: 888-INFO-FDA (888-463-6332)
Website: http://www.fda.gov/
NIH Osteoporosis and Related Bone Diseases ~ National Resource Center
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Phone: 202–223–0344
Toll Free: 800–624–BONE
TTY: 202-466-4315
Fax: 202-293-2356
Email: NIAMSBoneInfo@mail.nih.gov
Website: http://www.niams.nih.gov/Health_Info/bone/default.asp
The NIH Osteoporosis and Related Bone Diseases ~ National Resource Center provides patients, health professionals, and the public with an important link to resources and information on metabolic bone diseases. The mission of NIH ORBD~NRC is to expand awareness and enhance knowledge and understanding of the prevention, early detection, and treatment of these diseases as well as strategies for coping with them.
The NIH Osteoporosis and Related Bone Diseases ~ National Resource Center is supported by the National Institute of Arthritis and Musculoskeletal and Skin Diseases with contributions from:
- National Institute on Aging
- Eunice Kennedy Shriver National Institute of Child Health and Human Development
- National Institute of Dental and Craniofacial Research
- National Institute of Diabetes and Digestive and Kidney Diseases
- NIH Office of Research on Women's Health
- DHHS Office on Women's Health.
The National Institutes of Health (NIH) is a component of the U.S. Department of Health and Human Services (DHHS).
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