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Calcium for Postmenopausal Women
We hear that optimal bone mass is achieved early in life and so
everyone knows how important it is for children and young women to get
adequate calcium. But postmenopausal women need to consume adequate
calcium too. Even if your past dietary indiscretions put you at risk for
developing osteoporosis, it is never too late to stop or prevent bone
destruction.
Dietary sources of calcium are great because of the high calcium
content of dairy products and the availability of calcium fortified foods
such as juices and cereals. Postmenopausal women on estrogen replacement
should get 1000 mg. of calcium per day. Those who are not on estrogen or
are over 65 years old should get 1200 mg. of calcium per day. It must be
noted that calcium is not a replacement for estrogen. The recommended
amounts of daily calcium means elemental calcium. You must read labels
carefully. For example, a 1250 mg. tablet of calcium carbonate is really
only 500 mg. of elemental calcium. Single doses of calcium should not
exceed 500 mg. because absorption is better when you take smaller amounts
rather than all at once. The recommended daily calcium amounts should
include calcium from your diet with calcium supplements added to make up
the difference.
Here is a list of some common dietary sources of calcium per serving
size:
| Calcium-rich foods (amount) |
Calcium (mg) |
| Yogurt, plain, fat free (1 cup) |
490 |
| Yogurt, plain, low fat (1 cup) |
400 |
| Sardines, canned with bones (3 ounces) |
325 |
| Yogurt, fruited, low fat (1 cup) |
300 |
| Milk (1 cup of whole, 1%, 2% or skim) |
300 |
| Swiss cheese (1 ounce) |
280 |
| Tofu, calcium-set (1/2 cup) |
270 |
| Orange juice, calcium fortified (1 cup) |
260 |
| Salmon, canned, with bones (3 ounces) |
259 |
| Spinach, cooked (1 cup) |
245 |
| Cheddar cheese (1 ounce) |
200 |
| Ice cream or ice milk (1 cup) |
190 |
| Mozzarella cheese (1 ounce) |
180 |
| Ricotta cheese, part-skim (1/4 cup) |
170 |
| Bread, calcium fortified (two
slices) |
160 |
| Broccoli (1 cup) |
100 |
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Calcium supplements as various
calcium salts are readily available at local stores like City Market and
Wal-Mart. Buy a calcium supplement that contains Vitamin D as this helps
with absorption. The recommended amount of Vitamin D is 400 to 800 IU
(International Units) per day.
Calcium Carbonate (Caltrate, Os-Cal, Tums, Rolaids, Viactive Soft
Calcium Chews, Nature Made CalBurst). Calcium carbonate is best absorbed
when taken with meals (be careful as this can interfere with iron
absorption). It is the most likely calcium to cause constipation and
absorption is impaired in persons with low levels of gastric acid.
Viactive also contains Vitamin K, which has a role in blood clotting. So,
if you are on a blood thinner like Warfarin (Coumadin) you need to talk to
your doctor before taking Viactive.
Calcium Citrate (Citracal) Calcium citrate is the most easily
absorbed calcium salt and it can be taken on an empty stomach. It does not
require gastric acid for absorption. Since elderly persons are more likely
to have decreased gastric acid production calcium citrate may be a better
choice for them.
Calcium Phosphate (Posture) This calcium salt is the least likely
to cause constipation.
Calcium is not exclusive in maintaining good bone. Other things like
weight bearing exercise and hormone replacement therapy play a big role
too. See your doctor to make sure you are doing everything you can to
prevent or arrest osteoporosis. I would also refer you to previous
articles written on osteoporosis. |
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