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There are 3 key elements to building stronger bones: calcium, vitamin D and weight-bearing activity.
Calcium
Calcium gives bones their strength.
How much do you need?
The recommended daily amounts are:
| Men and Women |
Age 25-65 |
1,200 mg |
| Women |
Age 50–65 |
1,500 mg |
| Men and Women |
Age 65+ |
1,500 mg |
Where do you get it?
From foods, mainly dairy products, and from supplements. Calculate your daily supply:
| Glasses of milk (8oz.) |
x 300 mg |
= |
| Servings of yogurt (8oz.) |
x 400 mg |
= |
| Ounces of cheese |
x 200 mg |
= |
| Calcium-fortified foods |
|
= |
| Other foods, average diet |
|
= |
| Total |
|
= |
If your total daily supply is less than your daily requirement, a calcium supplement is recommended, preferably taken in divided doses with meals. Most commonly used are:
· Calcium carbonate (500 or 600mg of Tums, Os-Cal, Caltrate and many generic brands) – These are least expensive. Supplements made from bone meal or dolomite are not recommended as they may be contaminated with toxic minerals, such as lead.
· Calcium citrate (Citracal) – May be preferable if you are taking medications that reduce stomach acid. These tablets contain only 200 or 315mg each; so more tablets must be taken each day.
Vitamin D
Vitamin D controls how much calcium and phosphate you absorb from your food.
How much do you need?
Recommended requirements are 400 to 800 units daily.
Where do you get it?
Your body can make Vitamin D in the skin when exposed to ultraviolet light. Many foods, in particular dairy products and cereals, are fortified with Vitamin D. If you are not getting enough, you may need to take a multivitamin tablet.
Weight-bearing Activity
Your bones are being remodeled all the time. If you do not use them, they break down faster than they rebuild. Any weight-bearing activity, walking, running, even just standing on your feet for at least 4 hours a day is helpful. Also, keeping your muscles strong and limber can decrease your risk of falling.
Provided by the West Central Osteoporosis Board, the University of Missouri and your physician.
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