Taking Calcium For Osteoporosis: How Can I Get Enough Calcium In My Daily Diet

Taking Calcium For Osteoporosis
Introduction
What is the recommended daily amount of calcium?
Why is calcium used to treat or prevent osteoporosis?
How can I get enough calcium in my daily diet?
Where to go from here
References
Credits

Content provided by Healthwise

How can I get enough calcium in my daily diet?

Many foods contain high amounts of calcium. It is important that you also get enough vitamin D and phosphorus along with calcium to help your body absorb the calcium. The following table shows foods that are rich in calcium.

**Calcium-rich foods**
Food	Serving size	Calcium (mg) per serving
Yogurt (low-fat)	8 oz	345–448
Yogurt (plain)	8 oz	275–415
Sardines in oil	3 oz	325
Milk (skim, 1%, 2%, and whole)	1 cup	276–349
Cheddar cheese	1 oz	204
Tofu (if made with calcium sulfate)	1/2 cup	125–861
Turnip greens (boiled)	1/2 cup	197
Canned salmon (with bones)	3 oz	188
Cottage cheese (1% milk fat)	1 cup	138
Ice cream	1/2 cup	92
Broccoli (raw)	1 cup	43

The best source of calcium is milk fortified with vitamin D. Four glasses a day provide 1,200 mg of calcium. Other good sources of calcium include shrimp, blackstrap molasses, calcium-fortified tofu, and almonds. You can also buy foods that have been calcium-fortified, such as cereals, orange juice, and soy milk. Read the food label to know how much calcium was added.

Because most Americans get only half the calcium they need from their diet, many people need to take a calcium supplement. Everyone who has been diagnosed with osteoporosis should take calcium and vitamin D supplements in addition to eating a diet rich in these nutrients.

Types of calcium supplements include:

Calcium carbonate, which is 40% elemental calcium.
Calcium citrate, which is 21% elemental calcium. While lower in elemental calcium than calcium carbonate, calcium citrate is easier to digest and does not cause constipation as much as other types of calcium supplements.
Calcium gluconate and calcium lactate, which contain a low amount of elemental calcium.

The following table shows examples of calcium supplements. Some of these products include vitamin D. Be sure to take vitamin D with calcium, either in combination or separately, to help your body absorb the calcium into your bones.

**Types of calcium supplements**
Product name	Calcium in each tablet
Healthy Woman Bone Health Supplement plus vitamin D	600 mg calcium carbonate
Caltrate (tablets or chewables)	600 mg calcium carbonate
Citracal Calcium Citrate Plus D, Coated Caplets	315 mg calcium citrate
Calci-Chew Wafers	500 mg calcium carbonate
Viactiv Soft Calcium Chews plus D	500 mg calcium carbonate
Vitaline	250 mg calcium citrate

Take the number of tablets per day that satisfies your daily recommended amount of calcium based on your age and health condition. You should not get more than 2,500 mg per day of calcium, whether it is from supplements or food. Calcium supplements with vitamin D may slightly increase your risk of kidney stones.²

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Last updated:	December 01, 2006
Author:	Robin Parks, MS
Reviewed By:	Joy Melnikow, MD, MPH - Family Medicine, Carla J. Herman, MD, MPH - Internal Medicine
Editors:	Kathleen M. Ariss, MS, Pat Truman

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