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Are You Calcium Deprived? BY DELIA A. HAMMOCK, M.S., R.D.  A mid-afternoon yogurt is a good way to boost your daily calcium intake. (PHOTO: JASON TODD) Most women are. Find out how much you really need to keep your bones strong. Plus: new ways to sneak more calcium into your diet. Calcium not only builds strong bones, it also helps prevent bone loss as we age. It may even ease PMS, ward off high blood  | | | advertisement
> </SCRIPT> <NOSCRIPT></NOSCRIPT></IFRAME> | | pressure and prevent colon cancer. But most of us still don't get enough of this essential mineral -- despite the ever-expanding array of calcium-enriched products and supplements now on the market. Below, we sort through the hype and clear up the facts. How much calcium do I really need?
Up until age 50, women (and men) need 1,000 milligrams per day, and 1,200 mg per day from then on. Some experts believe that postmenopausal women who aren't on hormone replacement therapy actually need 1,500 mg per day. The average American, by contrast, consumes only 600 mg daily. Can I get what I need from food?
Yes, but you have to work at it. Dairy foods are by far the richest source of calcium. For example, an eight-ounce glass of milk is packed with 300 mg; a six-ounce container of plain yogurt also contains about 300 mg; and an ounce of hard cheese (like Swiss) has 270 mg. A variety of vegetables -- especially the green leafy kind -- fruits and nuts also contain small amounts of calcium. But you would have to eat an enormous quantity to meet your daily calcium goal. Case in point: To match the calcium in a glass of milk, you'd need to down almost a cup of almonds or four cups of chopped, cooked broccoli! Of course, plenty of cereals, juices, snack bars and other foods are now fortified with calcium (see "Surprising Sources," below). Even some convenience foods contain the mineral. But don't assume that a food is healthy if it contains calcium; it could also be heavy in sugar and artery-clogging trans fats. So be sure to read the label. | Surprising Sources | | Suddenly, calcium is in everything, from cereals to snack bars. Below, some common calcium-fortified foods and how much of the mineral each provides. | | Food | Calcium (mg) | | General Mills Whole Grain Total cereal (3/4 cup) | 1,000 | | General Mills Harmony cereal (1 1/4 cups) | 600 | | Lactaid Calcium-Fortified Milk (1 cup) | 500 | | Quaker Oatmeal Nutrition for Women (one packet) | 500 | | Calcium-fortified orange juice (1 cup) | 350 | | Clif Luna bar (one) | 350 | | Nestlé Fat Free with Marshmallows Hot Cocoa Mix (one packet) | 300 | | Kellogg's NutriGrain Cereal Bars (one) | 200 | | Kellogg's Eggo Waffles (two) | 100 | I don't like dairy foods. Can I get calcium from soy milk and tofu?
Unfortunately, neither of these are good sources of the mineral -- unless they are fortified. How can I figure out how much calcium I'm consuming?
Keep a food diary for a few days. For packaged foods, check the percent daily value for calcium on the label. (Remove the percent sign and add a zero to convert the daily value into milligrams. For example, 30% means the food has 300 mg of calcium.) Determining the amount of calcium in produce or nuts isn't as easy. You can consult nutrition books or check out our helpful calcium content chart -- we've done some of the legwork for you! Add up your calcium intake each day to find out how you're doing. If you're not getting enough, you should probably take a supplement. |
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PAGE 2 of: Are You Calcium Deprived?More Calcium Q&A Is one calcium supplement better than another?
There are dozens of brands and formulations on the market. Your best bet: a supplement that comes in the dosage you need, that you'll take consistently and that you can tolerate. (Some supplements may cause gas or constipation, so you may have to experiment a little.) In the past, certain supplements had lead levels that exceeded federal standards, but recent studies suggest this is no longer a problem. To be safe, stick to major brands or to those that carry the USP (U.S. Pharmacopeia) mark on their label. This voluntary "seal" means the product has passed rigorous quality tests. The most popular supplements are made from calcium carbonate or calcium citrate. Calcium carbonate -- which should be taken with food -- is highly concentrated and usually the best buy. You'll find it in several formulations, including pills (500 to 600 mg each), candylike soft chews (500 mg each), chewable antacids such as Tums or Rolaids (about 200 to 270 mg per tablet) and a powder. Unlike calcium carbonate, calcium citrate can be taken on an empty stomach. But because it's less concentrated than calcium carbonate, each tablet has only about 300 mg of the mineral. (The pills are also big and can be hard to swallow.) And don't rely on a multivitamin to meet your calcium quota. A single pill has just 100 to 200 mg, if any. When is the best time to take a calcium supplement?
Whenever it's most convenient. But since your body absorbs calcium best when you get 500 mg or less at a time, spread out your calcium intake throughout the day. For instance, if you have six ounces of yogurt and a glass of calcium-fortified orange juice for breakfast (about 550 mg), take the supplement later in the day. Does my supplement need to include other nutrients?
No. But since many adults don't get enough vitamin D, which is vital for calcium absorption, you may want a supplement that includes this vitamin. Though you can get it from a multivitamin, only a few foods -- like liver, salmon, mackerel and sardines -- are rich in vitamin D. And while milk is fortified with D, the levels may vary. Is it okay to take a calcium supplement if I'm on other medications?
Usually it's fine. But calcium can interfere with some medicines, like the antibiotic tetracycline and certain thyroid drugs, so you may need to take your supplement and medicine at different times. If you're not sure, ask your doctor or pharmacist. Is calcium enough to keep my bones healthy?
It's the first line of defense against bone-thinning osteoporosis. But you also need to do regular weight-bearing exercise such as jogging or strength training. And neither cigarette smoking nor alcohol is good for your bones. So don't smoke, and if you drink, do so in moderation. |
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PAGE 3 of: Are You Calcium Deprived?Calcium Content Chart | How Much Calcium Is in Produce and Nuts? | | Dairy products are by far the richest calcium source. But small amounts of the bone-building mineral can also be found in common vegetables, fruits and nuts. Here, a rundown of some. | | Food | Calcium (mg) | | Fruits | | Apple, 1 medium | 10 | | Banana, 1 medium | 7 | | Cantaloupe, 1 cup | 18 | | Cherries, 10 | 10 | | Figs (dried), 1 | 27 | | Grapes, 1 cup | 18 | | Grapefruit, 1/2 | 14 | | Honeydew Melon, 1 cup | 11 | | Kiwi Fruit, 1 | 20 | | Nectarine, 1 | 7 | | Peach, 1 | 5 | | Peach Slices (canned), 1/2 cup | 6 | | Pear, 1 | 18 | | Pineapple (diced), 1 cup | 11 | | Plum, 1 | 3 | | Raspberries, 1 cup | 27 | | Raisins, 1/4 cup | 18 | | Strawberries, 1 cup | 20 | | Tangerine, 1 | 12 | | Watermelon, 1 cup | 12 | | Vegetables | | Asparagus, 1/2 cup cooked | 18 | | Broccoli (chopped), 1/2 cup cooked | 36 | | Cabbage, 1/2 cup cooked | 23 | | Carrots (sliced), 1/2 cup cooked | 24 | | Cauliflower, 1/2 cup cooked | 10 | | Celery (diced), 1/2 cup | 24 | | Corn, 1/2 cup | 2 | | Green Beans, 1/2 cup cooked | 29 | | Kale, 1/2 cup cooked | 47 | | Lettuce (looseleaf), 1 cup | 38 | | Lettuce (iceberg), 1 cup | 10 | | Mushrooms (sliced), 1/2 cup | 0 | | Onion (chopped), 1/2 cup cooked | 23 | | Okra, 1/2 cup cooked | 50 | | Peppers (sweet), 1 medium | 12 | | Potato, 1/2 cup cooked | 6 | | Summer Squash, 1/2 cup cooked | 24 | | Sweet Potato (mashed), 1/2 cup | 35 | | Tomato, 1 | 6 | | Turnip Greens, 1/2 cup cooked | 99 | | Beans | | Black Beans, 1/2 cup cooked | 23 | | Chickpeas, 1/2 cup cooked | 40 | | Pinto Beans, 1/2 cup cooked | 41 | | White Beans, 1/2 cup cooked | 80 | | Nuts | | Almonds, 1 oz. | 75 | | Cashews, 1 oz. | 13 | | Peanuts, 1 oz. | 15 | | Pistachio Nuts, 1 oz. | 31 | | Pumpkin Seeds, 1 oz. | 16 | | Sunflower Seeds, 1 oz. | 33 | | Walnuts, 1 oz. | 28 | |
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