Much has been written over the past couple of years about the important role vitamin D plays in our overall metabolism and the health of our bones. Overlooked to some degree, perhaps, has been the fact that it’s calcium which is the real key when it comes to maintaining bone strength.
The Institute of Medicine early this year updated its recommendations regarding calcium. For the first time ever the recommendations cover both the lower limits (RDA or Recommended Daily Allowances) as well as safe upper limits. In regards to calcium intake, how do you fare?
Think back over the past 24 hours and try to recall how much calcium you’ve consumed. Here are some common calcium sources:
______ 8 ounce glass of milk (300 mg)
______ 6 ounce serving of yogurt (about 200 mg)
______ 6 ounce glass of calcium-fortified juice (200 mg)
______ 1 ounce of hard cheese (200 mg)
______ salmon, tuna or sardines (varies) (about 200 mg)
______ 1/2 cup of turnip greens (100 mg)
______ 1/4 cup of almonds (100 mg)
______ 1 cup of beans or chickpeas (about 100 mg)
______ adult daily multiple vitamin (100-500 mg)
______ calcium supplement (e.g. TUMS) (200-600 mg)
Now add up your past-24-hour calcium intake. Teens are supposed to get 1300 mg/day. Men need 1000 mg till age 70 and then 1200 mg per day thereafter. Women are advised to take in 1000 mg/day till age 50 and then 1200 mg/day. How close are you to the new RDAs?
Intakes over 2000 mg per day might put you at risk for kidney stones or other problems, so check with your physician if you think you might be consuming too much calcium. Most of us, however, have the opposite problem: too little daily calcium. If you’re falling short of your body’s calcium requirements, drink an extra glass of milk this evening. When you get older, your bones will thank you.
Brad Gascoigne, M.D.
Smart Readers Health Column
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