Bone Health Make an Appointment Ask a Question Search Conditions 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).