Calcium and Vitamin D
Calcium and vitamin D are very important for bone health. Together, they keep bones and teeth healthy and strong. They also work to prevent bones from breaking. Osteoporosis refers to a bone disorder characterized by progressive loss in bone density. Calcium and vitamin D are easy ways to help prevent osteoporosis. Below you will find the recommended calcium intake based on your age as well as the calcium content in certain foods.
|
Recommended Calcium Intake |
|
|
Life-stage group |
mg/day |
|
14 to 18 years old |
1,300 |
|
19 to 30 years old |
1,000 |
|
31 to 50 years old |
1,000 |
|
51- to 70-year-old females |
1,200 |
|
>70 years old |
1,200 |
|
14 to 18 years old, pregnant/lactating |
1,300 |
|
19 to 50 years old, pregnant/lactating |
1,000 |
Source: Food and Nutrition Board, Institute of Medicine, National Academy of Sciences, 2010.
|
Selected Calcium-Rich Foods |
|
|
Food |
Calcium (mg) |
|
Fortified oatmeal, 1 packet |
350 |
|
Sardines, canned in oil, with edible bones, 3 oz. |
324 |
|
Cheddar cheese, 1½ oz. shredded |
306 |
|
Milk, nonfat, 1 cup |
302 |
|
Milkshake, 1 cup |
300 |
|
Yogurt, plain, low-fat, 1 cup |
300 |
|
Soybeans, cooked, 1 cup |
261 |
|
Tofu, firm, with calcium, ½ cup |
204 |
|
Orange juice, fortified with calcium, 6 oz. |
200–260 (varies) |
|
Salmon, canned, with edible bones, 3 oz. |
181 |
|
Pudding, instant (chocolate, banana, etc.) made with 2% milk, ½ cup |
153 |
|
Baked beans, 1 cup |
142 |
|
Cottage cheese, 1% milk fat, 1 cup |
138 |
|
Spaghetti, lasagna, 1 cup |
125 |
|
Frozen yogurt, vanilla, soft-serve, ½ cup |
103 |
|
Ready-to-eat cereal, fortified with calcium, 1 cup |
100–1,000 (varies) |
|
Cheese pizza, 1 slice |
100 |
|
Fortified waffles, 2 |
100 |
|
Turnip greens, boiled, ½ cup |
99 |
|
Broccoli, raw, 1 cup |
90 |
|
Ice cream, vanilla, ½ cup |
85 |
|
Soy or rice milk, fortified with calcium, 1 cup |
80–500 (varies) |
Source: The 2004 Surgeon General’s Report on Bone Health and Osteoporosis: What It Means to You. U.S. Department of Health and Human Services, Office of the Surgeon General, 2004, pages 12–13.
Vitamin D
The body needs vitamin D to absorb calcium. If vitamin D is not present at adequate levels, the body must take calcium from its stores in bones, which weakens existing bone and prevents the formation of strong, new bone.
You can get vitamin D in three ways: through the skin (from the sun), from your diet, and from supplements. We recommend women to take 1,000IU of vitamin D daily via supplements or vitamin D-rich foods such as egg yolks, saltwater fish, liver, and fortified milk. We suggest cholecalciferol (vitamin D3), when available, rather than ergocalciferol (vitamin D2) for vitamin D supplementation. The Institute of Medicine recommends no more than 4,000 IU per day for adults. However, sometimes we prescribe higher doses for people who are deficient in vitamin D.
NIH Osteoporosis and Related Bone Diseases National Resource Center
GYN