Calcium Intake Calculator for Seniors
Here is a table that summarizes all the essential information about calcium intake for seniors, including recommended daily intake, sources of calcium, and the importance of vitamin D for absorption.
| Aspect | Details |
|---|---|
| Recommended Daily Calcium Intake | – Women 51–70 years: 1,200 mg/day |
| – Men 51–70 years: 1,000 mg/day | |
| – Adults 71+ years: 1,200 mg/day | |
| Importance of Calcium | – Maintains bone health and density |
| – Helps in muscle function, nerve transmission, and heart health | |
| Calcium-Rich Foods | – Dairy: milk, yogurt, cheese |
| – Non-Dairy: tofu, almonds, chia seeds, fortified plant milks | |
| – Leafy Greens: kale, collard greens, broccoli | |
| – Fish: sardines, salmon with bones | |
| Calcium Supplements | – Calcium carbonate: requires food for absorption |
| – Calcium citrate: can be taken with or without food | |
| Importance of Vitamin D | – Enhances calcium absorption |
| – Sources: sunlight, fortified foods, supplements | |
| – Recommended Daily Intake: 600 IU/day (up to 70 years), 800 IU/day (71+ years) | |
| Calcium Absorption Considerations | – Limit caffeine and alcohol intake |
| – Watch out for excessive sodium, which can increase calcium loss | |
| – Spread calcium intake throughout the day for better absorption | |
| Potential Health Issues | – Osteoporosis: weak bones due to lack of calcium |
| – Kidney stones: high calcium intake from supplements may lead to stones | |
| – Hypercalcemia: too much calcium can cause health issues |
This table should provide a good overview of calcium intake requirements and best practices for seniors.