I don't like taking calcium supplements so I try to get as much calcium into my diet through foods. Why bother? Because calcium supports your overall health including bone health. When your body doesn't get enough calcium it takes calcium stored in your bones and this can lead to health issues such as osteoporosis. Between ages nine and eighteen, kids need almost twice as much calcium as younger kids.
Calcium absorption can be disrupted by alcohol so it's best to drink only in moderation--one alcoholic drink a day for women. Too much caffeine and carbonated drinks can also interfere with bone health especially for post-menopausal women because caffeine increases the excretion of calcium. A general rule for caffeine consumption is to limit caffeine to under 300 mg--that's about 16 oz of coffee and 32 oz of tea a day.
How much calcium do you need?
KIDS
Check with your doctor for specific amounts for your child, but a general guideline is
- Birth - 6 months: 210 mg
- 6 - 12 months: 270 mg
- ages 1-3: 500 mg (about 1.5 eight oz. cups low-fat or fat free milk)
- ages 4-8: 800 mg (about 2.5 eight oz. cups)
- ages 9-18: 1,300 mg (about 4.5 cups eight oz. cups)
- (Source: NIH: Milk Matters Calcium Education Campaign
ADULTS
- Adults: 1,000 mg (about three 8 oz. glasses of milk a day)
- Over 50: 1,200 mg (about four 8 oz glasses of milk a day)
- After menopause: 1,300 mg
- If you have osteoporosis: consult your doctor
Calcium supplements are one way to get enough calcium, but you can also eat calcium rich foods. Great sources of calcium include:
- Low-fat dairy products, yogurt
- Fish: sardines and salmon
- Calcium fortified juice and cereal
- Dark leafy green veggies
For more information on calcium check out National Osteoporosis Foundation.
How much calcium are you getting today? Check out the Calcium Calculator
(Photo: AMagill)
