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 affect bone health?
- 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)-2004
Age
|
Calcium (mg)
|
Vitamin D (IU)
|
|
0-6 months
|
210
|
400
|
|
6 months - 1 year
|
270
|
400
|
|
1 - 3 years
|
500
|
600
|
|
4 - 8 years
|
800
|
600
|
|
9 - 18 years
|
1300
|
600
|
|
19 - 50 years
|
1000
|
600
|
|
51 - 70 years
|
1200
|
600
|
|
>70 years
|
1200
|
800
|
|
Adult w/ Oral or Systemic Steroid Therapy
|
1500 - 1800
|
800 - 1000
|
|
Osteoporosis
|
1200 - 1500
|
800 - 1000
|
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 better absorbed 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 Emily McCloud, MS, RD
(June 2012).
