Calcium Intake Calculator for Osteoporosis
Here’s a comprehensive table with essential information about calcium intake for osteoporosis:
| Topic | Details |
|---|---|
| Daily Calcium Requirement | - Adults (19-50 years): 1,000 mg/day |
| - Adults (Women 51+ and Men 71+ years): 1,200 mg/day | |
| Best Sources of Calcium | - Dairy: Milk, yogurt, cheese |
| - Vegetables: Kale, broccoli, bok choy | |
| - Fortified Foods: Calcium-fortified cereals, juices, plant-based milk | |
| Calcium Supplements | - Calcium carbonate: 40% elemental calcium; taken with food |
| - Calcium citrate: 21% elemental calcium; can be taken with or without food | |
| Absorption Tips | - Divide doses (body absorbs max 500-600 mg at a time) |
| - Take with vitamin D (for better absorption) | |
| Other Nutrients for Bone Health | - Vitamin D: 600-800 IU/day for adults (promotes calcium absorption) |
| - Magnesium: 300-400 mg/day (helps activate vitamin D) | |
| - Protein: Important for bone repair and structure | |
| Risks of Excess Calcium | - Over 2,000 mg/day may cause kidney stones, cardiovascular issues, and impaired absorption of other nutrients |
| Lifestyle Tips for Osteoporosis | - Weight-bearing exercises: Walking, jogging, dancing (improves bone density) |
| - Avoid smoking and excessive alcohol: These habits weaken bones |
This table provides key insights for managing calcium intake and promoting bone health, essential for individuals dealing with or preventing osteoporosis.