Calcium and Your Bone Health

Calcium works together with v itamin D, phosphorus, magnesium and fluoride to develop strong and healthy bones – and to help prevent osteoporosis, a condition where bones get thinner and break easily.

In Canada , 1 woman in 4 and 1 man in 8 has osteoporosis. The good news is that you can reduce your risk with bone-building vitamins and minerals such as calcium, as well as regular weight-bearing exercise.

Team players in bone health

Milk is one of the best sources of calcium, but calcium-enriched orange juice, fortified soy and rice drinks, and foods such as broccoli, almonds, salmon and figs are also good sources of calcium. See the tip sheet Milk - facts and fallacies for more information.

Vitamin D is important because it helps our bodies absorb calcium. That’s why it’s added to milk and soy and rice beverages. Be sure to check the label as not all soy and rice beverages have vitamin D added. Vitamin D is also found in fish liver oils and fatty fish such as salmon and mackerel – plus it’s directly related to sunlight. Being in the sun for 15 minutes a day can help you meet your vitamin D needs in the warmer months. In winter, or when you’re wearing sunscreen, the sun alone is not enough, and adults over the age of 50 may need a supplement. Most one-a-day brands provide 400 I.U. of vitamin D, which, when combined with healthy food choices, should provide sufficient vitamin D to meet your needs.

Phosphorous is essential because it promotes healthy bones and other tissues. Phosphorous is found in both the milk and alternatives, and meat and alternatives groups. Magnesium also promotes healthy bones and tissues. Magnesium can be found in foods from all four food groups. Most people get enough phosphorus and alternatives, and magnesium if they eat a variety of foods from all four food groups every day.

Fluoride is necessary for healthy teeth - to prevent cavities and tooth decay. Drinking water is our major source of fluoride, but it is also in toothpaste and mouthwash . If your water is not fluoridated, you may need to consider a supplement.

Supplements

If you don’t eat calcium-rich foods like milk and other dairy, calcium-fortified soy or rice beverages, check with a registered dietitian for the best advice to meet your needs for calcium and vitamin D. The need for vitamin D increases over the age of 50 and everyone should supplement with vitamin D.

How much calcium do you need?

• 1300mg a day for healthy adolescents (9-18 years)
• 1000mg a day for healthy adults (19-50)
• 1200 - 1500mg a day for people over 50
• If you are at risk for osteoporosis you should aim for the higher levels.

One glass of milk (250ml) contains about 300mg of calcium and is enriched with vitamin D. Yogurt and cheese are also excellent sources of calcium, but have not been enriched with vitamin D.

How to get enough calcium in a day (about 1000 mg)

For someone who enjoys a variety of foods:

• 2 glasses of milk, 1 cup (250 ml) each
• ½ cup (125 ml) broccoli, cooked
• ¼ cup (50 ml) almonds
• ½ cup (79 g) salmon, canned with bones
• ½ cup (125 ml) milk pudding

For someone who enjoys milk products:

• 1 cup (250 ml) milk
• ¾ cup (175 g) yogurt
• 2 oz (50 g) cheese such as brick, cheddar, gouda or Swiss

For vegetarians:

• ½ cup (125 ml) orange juice with calcium
• 1 cup (250 ml) soy beverage, fortified
• 6 figs, dried
• ½ cup (125 ml) white beans
• ¾ cup (175 g) plain yogurt

It’s never too late to make healthy lifestyle choices. Every little bit helps to build or maintain strong bones and reduce your risk of osteoporosis.

Links:

Eating Well With Canada's Food Guide

Translated Versions of Canada's Food Guide

Dietitian Services @ Healthlink BC

BC Dairy Foundation: Calcium Calculator

Osteoporosis Canada