FEATURE STORY
Healthy Back to School

BREAKING NEWS
Omega-3s Strengthen Bones

CHECKLIST
Tips for Back to School

COOKING CORNER
Cranberry Apple Walnut Muffins

VITAMINS & HERBS
Calcium Builds Bones

HERBAL REMEDIES
Eleuthero for Immunity

EVERYDAY ANSWERS
Healthy Snacks for the Lunch Pack

More Health Info & Answers

Calcium Builds Bones

Calcium is the most abundant, essential mineral in the human body. Of the two to three pounds of calcium contained in the average body, 99% is located in the bones and teeth. The importance of calcium for preventing osteoporosis is probably its most well-known role.

Where is it found?
Most dietary calcium comes from dairy products. Other good sources include sardines, canned salmon, green leafy vegetables, tofu, and calcium-fortified foods such as some breakfast cereals, juice products, and milk substitutes.

Who is likely to be deficient?
Severe deficiency of either calcium or vitamin D leads to a condition called rickets in children and osteomalacia in adults. Since vitamin D is required for calcium absorption, people with conditions causing vitamin D deficiency (e.g., pancreatic insufficiency) may develop a deficiency of calcium as well. Vegans, people with dark skin, those who live in northern climates, and people who stay indoors almost all the time are more likely to be vitamin D deficient. Most people eat well below the recommended amount of calcium. This lack of dietary calcium is thought to contribute to the risk of osteoporosis, particularly in white and Asian women.

How much is usually taken?
For ages 19 to 50, calcium intake is recommended to be 1,000 mg daily; for adults over age 51, the recommendation is 1,200 mg daily. The most common supplemental amount for adults is 800 to 1,000 mg per day. General recommendations for higher daily intakes (1,200 to 1,500 mg) usually include the calcium most people consume from their diets.

Are there any side effects or interactions?
Constipation, bloating, and gas are sometimes reported with the use of calcium supplements.

People with hyperparathyroidism, prostate cancer, chronic kidney disease, or kidney stones should not supplement with calcium without consulting a physician. For other adults, the highest amount typically suggested by doctors (1,200 mg per day) is considered quite safe.

One study has shown that taking calcium can interfere with the absorption of phosphorus, which, like calcium, is important for bone health. Although most western diets contain ample or even excessive amounts of phosphorus, older people who supplement with large amounts of calcium may be at risk of developing phosphorus deficiency. For this reason, the authors of this study recommend that, for elderly people, at least some of the supplemental calcium be taken in the form of tricalcium phosphate or some other phosphorus-containing preparation.

Vitamin D’s most important role is maintaining blood levels of calcium. Therefore, many doctors recommend that those supplementing with calcium also supplement with at least 400 IU of vitamin D per day.

Forward This Newsletter

Save 10-20% on our Monthly Special

Copyright © 2007 Healthnotes, Inc. All rights reserved. Republication or redistribution of the Healthnotes® content is expressly prohibited without the prior written consent of Healthnotes, Inc. Healthnotes Newsletter is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Healthnotes, Inc. shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. HEALTHNOTES is a registered trademark of Healthnotes, Inc.

Healthnotes, Inc., 1505 SE Gideon, Suite 200, Portland, OR 97202

The statements above have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease or condition, including cancer.