The recommended total amount of calcium for adults age 50 and up is 1200 mg a day, preferably from diet. The amount of calcium a person needs is not affected by their bone density test results. People with normal bone density and people with osteoporosis need the exact same amount of calcium if they are within the same age group. If you do not get enough calcium in your diet, you may need to take a calcium supplement. That the total amount recommended is intended to include the calcium you get from your diet as well as from your supplements. Everyone gets at least 300 mg of calcium from their diet even if you don't consume dairy products, because there is a small amount of calcium in most of our foods. That means that people over 50 need an additional 900 mg of elemental calcium through foods containing a high content of calcium (such as dairy products or fortified orange juice, soy beverage, almond or rice beverage). If you consume 3 or more servings of dairy or other high calcium content foods per day, that covers it and you probably don't need to take any additional calcium supplements.

Calcium With Vitamin D

If you are lactose intolerant, you can still get enough calcium in your diet from lactose free milk, calcium fortified orange juice, soy beverage, almond or rice beverage, canned salmon or canned sardines with the bones etc. If you cannot get enough calcium through foods alone, a combination of food sources and supplements is recommended. Take only enough calcium supplements to consume a total amount of calcium that is close to your daily recommendation of 1200 mg.

Calcium With Vitamin D

Taking more than the recommended calcium from dietary sources is not harmful, but going overboard with calcium supplements can be harmful. It can increase the risk of kidney stones, heart problems, prostate cancer in men, constipation and gastric upset.

With respect to Vitamin D, every adult over age 50 and adults under age 50 who have significant medical conditions should take a vitamin D supplement of 800-2000 IU per day. Vitamin D doses greater than 2000 IU per day should only be taken under the supervision of a physician. Please be sure to discuss your vitamin D dose with your physician if it exceeds the upper safe limit recommended by Osteoporosis Specialists.

It is important to eat a calcium rich diet (take calcium and vitamin D supplements, if necessary) and get appropriate exercise in order to maintain good bone health and keep you out of a wheelchair and away from a walker or cane.

Osteoporosis (Calcium and Vitamin D Supplements)

Calcium With Vitamin D