How
can I keep my bones healthy and strong?
Be sure to get the recommended amount of calcium and Vitamin D.
College students should have an intake of 1200 mg of calcium daily.
Vitamin D helps the gastrointestinal tract absorb calcium. The recommended
vitamin D intake is 400 to 800 IU per day. Although some of our
vitamin D is manufactured in our skin after exposure to sunlight,
we cannot rely on the sun to produce all the vitamin D we need,
especially in northern areas like New England. Taking separate supplements
of vitamin D is not recommended, as the side effects of getting
too much can be harmful.
What
are the best sources of calcium in food?
Nutritionists believe that it is preferable to choose food over
calcium supplements if possible since calcium rich foods contain
many other nutrients that work with calcium to keep your bones healthy.
Also, calcium from supplements is not as well absorbed by the body
as calcium from dairy products.
Milk
Group
The milk group is the best source and you should try to get "4
a day." About four servings of dairy (each about 300 mg) approach
the daily goal of 1200mg calcium. Three servings plus a 500mg calcium
supplement would also give you the needed amounts. Dairy products
are a particularly good source of calcium because they are also
fortified with vitamin D.
Milk
All types of milk 1 cup 300 mg
Calcium-fortified soy milk 1 cup 300 mg
Low-lactose milk 1 cup 300 mg
Yogurt
All yogurts 1 cup 350-400 mg
(top off your baked potato or add fruit to make a smoothie)
Cheese
and Ice Cream
Swiss cheese 1.5 oz 408 mg
American cheese 2 oz 348 mg
Cheddar cheese 1.5 oz 306 mg
Mozzarella cheese (skim) 1.5 oz 311 mg
(top off your salad)
Parmesan cheese, grated 1 oz 390 mg
(top off your pasta)
Low-fat cottage cheese 1/2 cup 78 mg
Typical ice cream 1/2 cup 88 mg
Meat/Protein
Group
Sardines with bones 3 oz. 371 mg
Canned Salmon with bones 3 oz 167 mg
(good substitute for tuna)
Almonds 1/3 cup 120 mg
Tofu (calcium-fortified) 1/2 cup 258 mg
Vegetable
Group
Kale 1/2 cup 90 mg
Okra 1/2 cup 88 mg
Beet greens 1/2 cup 82 mg
Broccoli 1/2 cup 47 mg
(Dark green vegetables are rich in calcium, but little is absorbed.
However, they are a good source of vitamin K, which is also important
for bone health.)
Fruit
Group
Orange 1 52 mg
Calcium-fortified orange juice 8 oz 350 mg
(a very well absorbed source of calcium)
Figs, dried 10 289 mg
Grain
Group
Enriched English muffin 1 96 mg
4-inch Pancakes made with milk 2 72 mg
Hamburger bun 1 54 mg
6-inch corn tortilla 1 42 mg
Calcium fortified cereal 1 cup 300 mg
(Start your day with cereal and milk.)
Should
I take a calcium supplement?
If
your typical diet does not allow you to consume enough calcium,
calcium supplements should be taken.
Multivitamins
with minerals do not have the amount of calcium needed as a supplement.
Calcium
supplements exist in different compounds, all available over the
counter. Although all of these provide calcium they have different
calcium concentrations, and absorption may differ.
The best
choices for calcium supplements include:
Calcium
carbonate pills, especially those that include vitamin D
Calcium
citrate or maleate pills, especially those with vitamin D. These
are more expensive but are absorbed somewhat better.
Chewable
forms of calcium, such as "Viactiv," or similar generic
brands
If you
take a multivitamin with vitamin D, you do not need vitamin D in
your calcium supplement, too.
You can
adjust your daily intake of a supplement, depending on your dietary
intake of calcium foods for the day, to approach your goal of 1200
mg per day.
Women
diagnosed with osteopenia (below normal bone density) or osteoporosis
(more advanced bone loss), need 1500 mg calcium per day through
diet and supplements.
What
else can I do to keep my bones healthy? Get
regular physical activity.
Physical
activity, particularly weight-bearing exercise, applies tension
to muscle and bone which encourages the body to compensate for the
added stress by increasing bone density. Activities that involve
the repeated action of your feet hitting the ground such as brisk
walking, jogging, racket sports or aerobic dancing are the best
options. Weight training on resistance machines or with free weights
also strengthens bones. Swimming and bicycling promote fitness but
they aren't bone builders.
Maintain
a healthy weight.
If you cut back on food to cut calories, you may come up short on
calcium, too. A Word of Caution: being too thin or exercising too
much may change a woman's menstrual cycle (irregular periods or
none at all) by affecting hormone levels. Because estrogen helps
deposit calcium in the bones, you lose the natural protections that
hormones provide against bone loss and increase your risk for osteoporosis.
A return to normal eating and exercise patterns may lead to return
of normal menstrual periods and prevent further bone loss. However,
affected women may live the rest of their lives with weakened bones,
leading to impaired mobility, chronic pain and deformity.
Avoid
smoking.
Smoking is bad for your bones as well as your heart and lungs.
Go
easy on alcoholic drinks.
Excessive drinking interferes with calcium absorption.
Reduce
caffeine intake.
Two to three cups of caffeinated coffee daily has been shown to
contribute to bone loss, particularly if calcium intake is low.
Links you can use
Disclaimer: Health Education is part of Health Services at Brown University. Health Education maintains this site as a resource for Brown students. This site is not intended to replace consultation with your medical providers. No site can replace real conversation. Health Education offers no endorsement of and assumes no liability for the currency, accuracy, or availability of the information on the sites we link to or the care provided by the resources listed. Health Services staff are available to treat and give medical advice to Brown University students only. If you are not a Brown student, but are in need of medical assistance please call your own health care provider or in case of an emergency, dial 911. Please contact us if you have comments, questions or suggestions.
