Bone Health
What nutrients are important to keep bones healthy?
- Calcium and vitamin D are required for the normal growth, development and maintenance of our bones
- An overall healthy diet rich in nutrients including protein, magnesium, phosphorus and vitamin K
What other factors affect bone health?
- Exercise: Weight-bearing exercise such as walking, running and weight lifting can help strengthen bones
- Systemic corticosteroids: Steroids such as prednisone can cause bone loss which can lead to osteoporosis and bone fractures
- Sodium: High sodium intake increases calcium loss
Recommended Daily Allowances
Dietary Reference Intakes (DRI)-2004
Age | Calcium (mg) | Vitamin D (IU) |
0-6 months | 210 | 400 |
6 months - 1 year | 270 | 400 |
1 - 3 years | 500 | 600 |
4 - 8 years | 800 | 600 |
9 - 18 years | 1300 | 600 |
19 - 50 years | 1000 | 600 |
51 - 70 years | 1200 | 600 |
>70 years | 1200 | 800 |
Adult w/ Oral or Systemic Steroid Therapy | 1500 - 1800 | 800 - 1000 |
Osteoporosis | 1200 - 1500 | 800 - 1000 |
Taking Calcium Supplements
- Consider both dietary and supplemental sources of calcium to determine your total intake
- Calcium is best absorbed if taken in doses not exceeding 500-600 mg at one time
- Calcium carbonate and calcium citrate are preferred sources
- Calcium carbonate should be taken with food, calcium citrate can be taken with or without food
- Calcium citrate may be better absorbed for the elderly and those taking antacids
- Calcium citrate may result in less bloating, constipation and stomach discomfort
- Avoid calcium from raw oyster shell, dolemite and boron
- "Elemental" calcium is the amount of calcium your body can absorb
- Do not exceed 2500 mg of calcium or 2000 IUs of vitamin D in supplement form daily
For further information contact the National Osteoporosis Foundation at 1.800.231.4222 or nof.org.
This information has been approved by Emily McCloud, MS, RD (June 2012).