Calcium and Vitamin D
Calcium and Vitamin D are required for the normal growth, development, and maintenance of the skeleton throughout one's life. Systemic corticosteroids cause bone loss that can lead to osteoporosis and bone fractures.
Important Factors
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Exercise: Weight bearing exercise, such as walking, running, and weight lifting, is important to maintain bone health.
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Healthy Diet: An overall healthy diet, rich in nutrients such as magnesium, phosphorus, and vitamin K, is important for bone health.
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Too much sodium: High sodium intake increases calcium losses.
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Too much protein : Excessive dietary protein increases calcium losses.
Recommended Daily Allowances
Dietary Reference Intakes (DRI)-1998
Age
|
Calcium (mg)
|
Vitamin D (IU)
|
|
0-6 months
|
210
|
200
|
|
6 months - 1 year
|
270
|
200
|
|
1 - 3 years
|
500
|
200
|
|
4 - 8 years
|
800
|
200
|
|
9 - 18 years
|
1300
|
200
|
|
19 - 50 years
|
1000
|
200
|
|
51 - 70 years
|
1200
|
400
|
|
>70 years
|
1200
|
600
|
|
Adult w/ Oral or Systemic Steroid Therapy
|
1500 - 1800
|
400 - 800
|
|
Osteoporosis
|
1200 - 1500
|
400 - 600
|
Taking Calcium Supplements
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Calcium should be taken in separate doses, not exceeding 500 to 600 mg at one time.
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Calcium carbonate and calcium citrate are preferred sources.
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Calcium carbonate should be taken with food. Calcium citrate can be taken with or without food.
-
Calcium citrate is more absorbable for the elderly and those taking antacids due to decreased stomach acid production.
-
Calcium citrate may result in less bloating, constipation, and stomach upset for some individuals.
-
Allow 1 - 2 hours between calcium doses and food, empty stomach medications, or antacid use.
Food Sources
|
Serving Size
|
Calcium (mg)
|
Vitamin D (IU)
|
|
Dairy Products
|
|
|
|
|
Milk - whole, 2%, nonfat, buttermilk
|
8 oz
|
250 -300
|
100
|
|
Yogurt, active culture, plain or fruit
|
8 oz
|
300 - 450
|
100
|
|
Cheese, hard
|
~1 oz
|
300
|
100
|
|
Pudding
|
~1 cup
|
50 - 75
|
100
|
|
Cottage cheese
|
~1 cup
|
100
|
100
|
|
Vegetables
|
|
|
|
|
Collards, cooked
|
~1 cup
|
180
|
0
|
|
Spinich, cooked
|
~1 cup
|
135
|
0
|
For further information contact the National Osteoporosis Foundation 202-223-2226.
