Bone Health

What nutrients are important to keep bones healthy?

• Calcium and vitamin D are required for the normal growth, development, and maintenance of our bones
• An overall healthy diet rich in nutrients including protein, magnesium, phosphorus and vitamin K

What other factors are important in keeping bones healthy?

• Exercise: Weight bearing exercise such as walking, running and weight lifting can help strengthen bones
• Systemic corticosteroids: Steroids such as Prednisone can cause bone loss which can lead to osteoporosis and bone fractures
• Sodium: High sodium intake increases calcium loss

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

• Consider both dietary and supplemental sources of calcium to determine your total intake.
• Calcium is best absorbed if taken in doses not exceeding 500-600 mg at one time.
• Calcium carbonate and calcium citrate are preferred sources.
• Calcium carbonate should be taken with food, calcium citrate can be taken with or without food.
• Calcium citrate may be more absorbable for the elderly and those taking antacids.
• Calcium citrate may result in less bloating, constipation and stomach discomfort.
• Avoid calcium from raw oyster shell, dolemite and boron.
• "Elemental" calcium is the amount of calcium your body can absorb.
• Do not exceed 2500 mg of calcium or 2000 IUs of vitamin D in supplement form daily.

For further information contact the National Osteoporosis Foundation at 1-800-231-4222 or nof.org.

 

This information has been approved by Alexandra Wilson, RD (July 2010).