The Importance of Calcium After Age 70
Calcium is a vital mineral for building and maintaining strong bones, nerve signaling, and muscle function. As we age, our bodies become less efficient at absorbing calcium, and hormonal changes can accelerate bone loss. For adults over 70, this makes adequate calcium intake even more critical to prevent conditions like osteoporosis, which increases the risk of fractures.
Recommended Daily Calcium Intake for Older Adults
According to national health guidelines, calcium intake recommendations for adults over the age of 70 are typically set to reflect the body's diminished ability to absorb and utilize calcium effectively later in life. It is important to note that this is the recommended total intake, which includes calcium from all sources—diet and supplements.
Factors Affecting Calcium Absorption in Seniors
- Decreased Stomach Acid: Older adults often have lower levels of stomach acid, which can hinder the absorption of certain types of calcium, like calcium carbonate.
- Lower Vitamin D Levels: Our skin's ability to synthesize vitamin D from sunlight decreases with age, and many older adults have insufficient levels. Vitamin D is crucial for helping the body absorb calcium from the intestines.
- Reduced Kidney Function: Kidney function can decline with age, which affects the activation of vitamin D and the body's overall calcium regulation.
Pairing Calcium with Vitamin D
For calcium to be properly absorbed, the body needs sufficient vitamin D. Many experts recommend daily vitamin D intake for older adults. Many calcium supplements already include vitamin D, or it can be taken as a separate supplement. Getting some sunlight exposure is also helpful, but should be balanced with skin protection.
Dietary Sources of Calcium
While supplements can fill gaps, the best source of calcium is from a balanced diet. Here is a comparison of calcium sources in common foods:
| Food | Milligrams (mg) per serving | Percent Daily Value* |
|---|---|---|
| Yogurt, plain, low-fat, 8 oz | 415 | 32 |
| Orange juice, fortified, 1 cup | 349 | 27 |
| Milk, nonfat, 1 cup | 299 | 23 |
| Tofu, firm, made with calcium sulfate, ½ cup | 253 | 19 |
| Spinach, boiled, drained, ½ cup | 123 | 9 |
| Kale, fresh, cooked, 1 cup | 94 | 7 |
| Broccoli, raw, ½ cup | 21 | 2 |
*Based on a 1,300 mg Daily Value (DV) for ages 9–18, as a general guide. Actual DV for adults over 70 is 1,200 mg.
Incorporating a variety of these foods can help meet daily needs. For those with lactose intolerance, fortified plant-based milks, tofu, and leafy greens are excellent alternatives.
Choosing and Taking Calcium Supplements
If dietary intake is insufficient, a supplement may be necessary. Two common types are calcium carbonate and calcium citrate.
- Calcium Carbonate: Contains a higher percentage of elemental calcium but requires stomach acid for absorption. It should be taken with food.
- Calcium Citrate: More easily absorbed, especially for those with lower stomach acid, and can be taken on an empty stomach.
Best Practices for Supplementation:
- Split the dose: The body absorbs calcium most efficiently when taken in smaller amounts. Splitting a daily dose into smaller amounts throughout the day may be beneficial.
- Check the label: Look for the USP (U.S. Pharmacopeia) symbol to ensure the supplement meets quality, purity, and potency standards.
- Be aware of interactions: Calcium can interfere with the absorption of some medications, including certain antibiotics and thyroid hormones. Always consult a healthcare provider before starting new supplements.
The Dangers of Excessive Calcium
While inadequate calcium is a problem, too much can also be harmful. There is a tolerable upper limit (UL) for calcium for older adults. Exceeding this, particularly through high supplemental intake, can lead to adverse effects:
- Hypercalcemia: Dangerously high blood calcium levels.
- Kidney Stones: Increased risk, especially with supplemental calcium.
- Cardiovascular Issues: Some studies show a potential link between excessive supplemental calcium and an increased risk of heart disease.
- Constipation and bloating: Common gastrointestinal side effects.
Conclusion: A Personalized Approach
Determining how much calcium should someone over 70 take is not a one-size-fits-all answer. While there are general recommendations for daily intake, individual needs vary based on diet, overall health, and potential underlying conditions. A personalized approach, developed in consultation with a healthcare provider, is the safest way to ensure optimal bone health and avoid the risks associated with both deficiency and excess.
For more detailed nutritional information and recommendations, refer to authoritative sources such as the National Institutes of Health Fact Sheet.
