Recommended Daily Calcium Intake for Women Over 70
For a woman aged 70 with osteoporosis, the recommended total daily calcium intake from all sources is a specific level. This level is important for maintaining bone density and lowering fracture risk, especially for women after menopause who may have reduced calcium absorption. It is important to consult with a healthcare professional to determine the appropriate individual intake.
Why Vitamin D is a Critical Partner for Calcium
Effective calcium absorption depends on sufficient vitamin D. If vitamin D levels are too low, the body struggles to absorb calcium and may take it from the bones. Adults over 70 should discuss their vitamin D needs with a healthcare provider. Many healthcare providers suggest a combined calcium and vitamin D supplement for women with osteoporosis to enhance benefits.
Prioritizing Dietary Calcium
Obtaining calcium from food is generally preferred over supplements because foods also contain other nutrients beneficial for bone health. While dairy is a common source, many non-dairy options exist.
- Dairy: Low-fat milk, yogurt, and cheese are good sources. A cup of low-fat plain yogurt contains a notable amount of calcium.
- Fortified Foods: Look for calcium-fortified items like cereals, plant-based milks, and orange juice. Check labels for calcium content.
- Vegetables: Kale, collard greens, and bok choy are good sources. Note that oxalates in spinach can reduce calcium absorption.
- Fish: Canned fish with soft bones, such as sardines and salmon, are another option.
- Other Sources: Tofu made with calcium sulfate, almonds, and dried figs also contribute calcium.
Choosing and Taking Calcium Supplements Wisely
Supplements can help reach the recommended target if diet alone is insufficient. Consult a healthcare provider for personalized dosage advice. For best absorption, take supplements as directed, often in smaller doses spread throughout the day.
Calcium Carbonate vs. Calcium Citrate
Calcium carbonate and calcium citrate are common supplement forms. Calcium citrate is often recommended for older adults due to potentially better absorption, even with lower stomach acid.
| Feature | Calcium Carbonate | Calcium Citrate |
|---|---|---|
| Elemental Calcium | Relatively high (~40%) | Relatively lower (~21%) |
| Absorption | Requires stomach acid; often taken with food. | Absorbed well with or without food. |
| Side Effects | More likely to cause gas and constipation. | Less likely to cause digestive issues. |
| Cost | Generally less expensive. | Often more expensive. |
| Best For | Individuals with normal stomach acid who take it with meals. | Older adults, those with low stomach acid, or those on acid-blocking medications. |
Managing the Risks of Excessive Calcium
While adequate intake is key, exceeding the recommended limit can be harmful. For women over 50, there is a tolerable upper intake level (UL) for calcium. Excessive intake, especially from supplements, is linked to risks like kidney stones and possibly cardiovascular issues. Track your total daily intake from all sources in consultation with a healthcare provider to stay within safe limits.
Conclusion
A 70-year-old woman with osteoporosis should aim for a total daily calcium intake discussed with her healthcare provider, supported by adequate vitamin D. Focus on calcium-rich foods first, and use supplements as needed, preferably in divided doses with vitamin D. Always consult a healthcare provider to tailor your plan and manage intake safely. For additional information, visit the Bone Health & Osteoporosis Foundation.
What are some non-dairy sources of calcium for a 70-year-old woman with osteoporosis?
Non-dairy sources include leafy greens like kale and bok choy, canned fish with bones (sardines, salmon), fortified plant-based milks and juices, and calcium-set tofu.
How much vitamin D should a 70-year-old woman with osteoporosis take?
Women over 70 should discuss their vitamin D needs with a healthcare provider. Combining calcium and vitamin D supplements is common to aid absorption.
What are the risks of taking too much calcium?
Taking too much calcium, particularly from supplements, can lead to adverse effects like kidney stones, bloating, constipation, and potential cardiovascular concerns. For women over 50, there is a tolerable upper intake level to be aware of.
Is calcium citrate or calcium carbonate better for older women with osteoporosis?
Calcium citrate is often better for older women due to better absorption, even with lower stomach acid. Calcium carbonate is absorbed best with food and is more likely to cause digestive issues.
What foods should I avoid when trying to maximize calcium absorption?
Foods high in oxalates, like spinach and rhubarb, can interfere with calcium absorption. Taking supplements separately from these foods or preparing them properly can help. High caffeine or sodium can also increase calcium loss.
How can a 70-year-old woman track her daily calcium intake?
Estimate your intake by starting with foods and adding supplements as directed by a healthcare provider. This helps determine if a supplement is needed to reach the recommended target.
What other lifestyle factors are important for osteoporosis besides calcium?
Besides calcium and vitamin D, regular weight-bearing and muscle-strengthening exercises are vital for bone health and preventing falls. Avoiding smoking and limiting excessive alcohol and caffeine also helps maintain bone density.
