Depending on age category, Health Canada says that somewhere between 27 and 80 per cent of adult men and 48 and 87 per cent of adult women do not have adequate calcium in their diet.
Calcium is essential for healthy bones, and healthy bones mean a reduced risk of bone fracture.
The recommended daily intake (or RDI) for adults 19 to 50 years of age is 1,000 milligrams. For adult men 51 to 70 years of age it’s also 1,000 milligrams while for adult women 51 to 70 years of age it’s 1,200 milligrams.
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Adults of both sexes 71 and older should target 1,200 milligrams.
And, if there are conditions like osteoporosis, then the recommendations may even be higher.
Ideally, calcium should be obtained from food sources since these sources are more compatible with the body and absorption is greater. Milk, milk products and calcium-fortified foods are great dietary sources.
Osteoporosis Canada at www.osteoprosis.ca has a calcium calculation that can be used to keep track of food intake for several days to a couple of weeks to provide an average daily calcium dietary content.
The concern for a good dietary calcium intake is often seen among elderly people, mainly because of the desire to prevent osteoporosis and bone fractures. However, it is younger people, that is, teenagers and 20-year-olds, who should focus on sufficient dietary calcium. During these years, peak bone mass is built, and it makes sense that if you build greater peak bone mass during these younger decades, you’ll have less to worry about as you experience bone loss in later decades.
Calcium supplements may be needed when dietary calcium is low. Calcium carbonate is the most commonly used and it has the highest concentration of elemental calcium at 400 mg per one gram of calcium carbonate. Two other types of calcium are calcium citrate with 211 mg of elemental calcium per gram and calcium gluconate with 93 mg of elemental calcium per gram.
Taking calcium with meals means stomach acid will help absorb the mineral. If absorption is low, a vitamin C or ascorbic acid tablet can be taken along with the calcium to acidify stomach contents and increase absorption. The one exception is calcium citrate in that it does not need any extra acid for ideal absorption, but remember it does have a lower elemental calcium content.
As with any medication or supplement, side effects can occur. Constipation, gas, and even diarrhea are commonly seen, but over time these effects can diminish. Not only will taking a calcium tablet with meals increase the absorption, it will also reduce the chance of these gastro-intestinal side effects.
If the side effects are bothersome, switching to another product or type may improve palatability, but remember several options may have to be tried.
Vitamin D is also needed along with calcium for good bone health, and some formulations combine the two. The recommended daily intake for adults is 600 IU, and with less sun exposure with colder weather the body may not manufacture the sufficient amount.
Also note that if iron supplements are also needed, the two should not be taken at the same time. They chelate or “grab hold of” each other and pass through the gastrointestinal tract. Space these two supplements apart by at least an hour.
A good calcium intake is essential for healthy bones, but smoking, alcohol and caffeine all rob bones of calcium, making this another good reason for smoking cessation, moderation in alcohol intake and reduction in caffeine consumption!
