It's crucial to get your calcium
How important is it for women in their 20s and 30s to get enough calcium? Is it true that after a certain age your bones are unable to absorb any more of it and your calcium supply declines? How much do you need? And why isn't it as critical for men?
— Melissa, Rochester
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Although it's true that the highest calcium intakes are necessary while bones are still growing (during childhood and adolescence) and it's also true that the minerals in our bones decrease as we age, it's never too late to build strong bones. Adequate calcium intakes are crucial throughout our lives to preserve bone health.
What's the big deal?
The most significant concern in relation to calcium intake is osteoporosis, a bone-thinning disease that affects millions of Americans.
Eighty percent of people with osteoporosis are women. What's more, about half of all women will have an osteoporosis-related fracture at some point in their lives.
Women are at a unique disadvantage because of hormonal fluctuations and lower-than-recommended calcium intakes. In fact, about three out of every four adult women don't meet their daily calcium requirements.
How much is enough?
Despite popular belief, the recommended dietary intakes of calcium are the same for males and females at every life stage. The most recent recommendations were established by the National Academy of Sciences in 1997. It recommends the following intakes per day:
Ages 9 to 18: 1,300 mg
Ages 19 to 50: 1,000 mg
Ages 51 and up: 1,200 mg
The American Dietetics Association stresses that meeting these recommendations is necessary for optimal health, but it also stresses that there's no known benefit to consuming larger amounts.
What can you do?
First and foremost, eat lots of calcium-rich foods. While the best sources of calcium are dairy products, like milk, yogurt and cheese (one serving of cheese can provide 20 percent of the suggested daily intake), there are many other foods that provide significant amounts.
For example, dark green vegetables (broccoli, kale, spinach), dried beans and calcium-fortified juices and cereals supply about 25 percent of all calcium consumed in the United States. In addition, do some weight-bearing exercises, like walking, running or weight training, most days of the week to keep your bones strong.
Rikki Cannioto has a doctorate in exercise science and teaches at State University College at Brockport. She reminds you to always consult your physician before you start a new exercise program. Write to her with your health and fitness questions at drrikki@rochesterinsider.com
