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Made famous by the “got milk” campaign, with celebrities donning
trendy mustaches, calcium for strong bones is fairly common knowledge. The
truth is, good bone health is a life-long goal. The skeleton contains 99
percent of the calcium in our bodies. A growing awareness of osteoporosis in
recent years has led to greater efforts in maintaining and treating bone
density, with calcium boasting significant benefits [Source:Prince, Devine].
For
many, dairy sources like milk, cheese and yogurt provide an adequate amount of
calcium. For those allergic or intolerant, work on increasing your dark leafy
green vegetable and almond intake. Turnip greens, bok choy, broccoli, almonds,
Brazil nuts, sardines and salmon (canned with the bones) are all sources of
calcium. Patients unable to meet the suggested daily calcium intake through
diet should consider supplementation.
The
recommendations for supplemental calcium are based on age, gender, dietary
habits and medical history. The need for supplementing is higher in
postmenopausal women, patients on chronic steroids like prednisone, and the
elderly, as they have an increasing risk of bone fractures without appropriate
intake.
Soft
drinks contain significant amounts of sugar and chemicals called phosphates
that can leach calcium out of the body. In fact, more than 70 years ago, Dr.
Weston Price observed the health of teeth and bones of those in undeveloped
areas around the world when refined sugar wasn’t part of the diet. He found
that once refined sugar became a regular food staple, the teeth, jaw and dental
arches suffered dramatically. As our sugar consumption has continued to
increase, so has our need for minerals like calcium.
A
common mistake is attempting to treat poor bone density with calcium alone.
Vitamin D must be present in the body to aid in the absorption of calcium.
Magnesium is also needed for bone structure, along with other functions, and is
commonly deficient in the American diet. Boron and vitamin K are other
nutrients that help with bone strength.
The
recommended daily calcium intake (diet plus supplementation if needed) for
adolescents is approximately 1,200 mg, while adults should get 1,000 mg and the
high risk groups mentioned above should get 1,500 mg [Source: Simon]. The preferred forms of calcium are calcium
citrate or calcium citrate malate. Commonly available in stores, calcium carbonate
often won’t dissolve in the digestive tract and therefore is poorly absorbed,
especially in those with a history of digestive issues or the elderly.
Calcium
supplements can have interactions with antibiotics. The absorption and blood
levels of tetracyclines and fluoroquinolones appear to be decreased when these
drugs are taken at the same time as calcium [Source: Pai]. Patients should check with their doctor or
pharmacist to see if calcium should be taken a special way in coordination with
a new prescription.
Patients
taking the drug digoxin need to have calcium levels monitored, as too little
calcium might limit the drug, or too much can increase the chances of toxicity.
Certain blood pressure medications can affect calcium excretion. Some, like
furosemide (Lasix) increase how quickly the body gets rid of calcium. Others,
like hydrochlorothiazide, may raise the level of calcium in the bloodstream. If
you are taking supplements containing calcium, let your doctor and pharmacist
know so that any possible interactions can be noted.
Sources of calcium: [Source: McGee]
·
8-ounce glass of milk
= 300 mg of calcium
·
2 ounces of Swiss
cheese = 530 mg of calcium
·
6 ounces of yogurt =
300 mg of calcium
·
2 ounces of sardines
with bones = 240 mg of calcium
·
6 ounces of cooked
turnip greens = 220 mg of calcium
·
3 ounces of almonds =
210 mg of calcium
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