Calcium: Where to Get it vs. How Much To Get at Her Active Life

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Calcium: Where to Get it vs. How Much To Get

Posted September 13, 2007 at 02:00 PM by Katie Drummond

Section: Her Health, Her Nutrition, Healthy Eating

Woman eating salad The following article was submitted by A.J. Melnikas. A.J. Melnikas currently works in clinical research. In the past, she has worked with non-profit health organizations targeting women’s and adolescent health issues.

Most women know that you need to get enough calcium to keep your bones healthy. The recommended daily intake for adults is 1,000 milligrams per day. But did you know that how you get your calcium might also affect bone density? A recent study published in the American Journal of Clinical Nutrition suggests that women who get their calcium from food rather than supplements have higher bone mineral densities.

The study looked at post-menopausal women, but the results could affect women of all ages. In the study even though the calcium from food intake group consumed less milligrams per day on average (830mgs) than their calcium from supplements peers (consumed 1033mgs/day on average) the calcium from food group had much higher bone mineral densities. This suggests that calcium from food is either easier for the body to digest and utilize, or other factors were at play here. It’s important to note that calcium is not the only factor contributing to bone health. Estrogen also has an important role, as do vitamin D levels at the time of calcium consumption. Vitamin D aids in calcium absorption, so it’s important to make sure that you get the recommended daily amount of vitamin D (800-1000 IU per day). The tables below will show you some ways to get enough calcium and vitamin D in your diet.

Sources of Calcium

Milk (1 cup): 300
Yogurt (3/4 cup): 290
Frozen yogurt (1 cup): 218
Orange juice (1/2 cup fortified): 165
Kale (1/2 cup): 49
Broccoli (1/2 cup): 33
Orange: 52

Sources of Vitamin D

Milk (1 cup): 100
Orange juice (1/2 cup): 45
Egg yolk (1): 25
Margarine (2 tsp): 51
Atlantic Salmon (75g, cooked): 225
Albacore Tuna (75g, cooked): 105

If you’re concerned about the amount of calcium in your diet and are taking only supplements, it might be a good idea to start eating some calcium-rich foods. You do not need to stop taking the supplements, but be sure to monitor your intake and try to stay at the recommended dose.

For research and more information: Calcium Dietary Guidelines