Who Needs Calcium?

Contrary to popular belief, calcium is not just for children and women. Men who include more dairy products in their diets, especially low-fat varieties, may have a lower risk of developing Type 2 diabetes.

The Calcium and Vitamin D Relationship

Calcium in combination with vitamin D builds healthy bones. Adults through age 50 need 200 IU of vitamin D daily, with 400 IU for ages 51 to 70, and 600 IU for those over age 70. These recommendations were set to prevent severe bone disease, but studies suggest that the best levels for overall health may be in the range of 800 to 1,000 IU a day. The safest way to get calcium and vitamin D is from fortified foods (see table).

Non-Dairy Calcium Sources

Not everyone can use dairy products like milk, yogurt and cheese. Some people have lactose intolerance; lactase pills or products that contain lactase, the enzyme missing in their digestive tracts, can help with enjoyment of dairy products. Other ways to obtain the absorbable calcium found in one cup of cow’s milk include a cup of fortified orange juice, a cup of cooked kale or turnip greens, two packages of instant oats or two-thirds cup of tofu.

Mix It Up!

It is nearly impossible to get too much calcium from food, but it is possible to eat too much from one food group and displace other vitamins and minerals. Eating two or three servings from nonfat dairy foods and two or three non-dairy calcium-rich foods daily will provide enough calcium to meet the 1200 to 1800 mg recommended daily intake and still leave room for a varied and balanced diet containing all of the other nutrients that contribute to health.

Christine Gerbstadt, MD, RD, is a Registered Dietician and a board-certified medical doctor. She is the president of Nutronics nutrition consulting firm (www.NutronicsHealth.com).

August 2008