Hey Shelley, I am now in my thirties and know that I am not getting the proper amount of calcium. Please don’t suggest drinking milk. I simply do not like milk. I realize there are other ways to get the proper amount of calcium but I know I would not discipline myself to eat so many portions of yogurt, cottage cheese or vegetables that contain calcium.
Could you suggest a calcium supplement that will give me the calcium I need. With so many products on the market, I am not sure which are the best ones. I suppose, first off, I need to know what the recommended daily intake is. I also heard that there’s no use taking calcium supplements if the body isn't getting enough of a certain vitamin because the body won’t absorb the calcium without it. As you can tell, I haven't a clue where to start, so could you please shed some light this? Thank you, Monica
Calcium status is very important, especially for women. The amount of calcium the body needs changes throughout your life. Although dairy products are a great source of calcium there are other options for people that don’t like or can’t eat dairy products. You should include some of the other foods listed below or a calcium supplement to meet your calcium needs. A calcium supplement is a great "insurance policy" to make up the difference for your calcium needs. When shooting for an amount to supplement with, take into account the amount of calcium that you’re getting from food and other supplements.
Dietary Sources of Calcium
Whole Milk- 290 mg for 8 ounces
2% Milk- 297 mg for 8 ounces
1% Milk- 300 mg for 8 ounces
Nonfat Milk- 302 mg for 8 ounces
Cheddar Cheese- 204 mg per ounce
Monterey Jack Cheese- 212 mg per ounce
Part-skim Mozzarella- 183 mg per ounce
Broccoli, boiled- 89 mg for ½ cup
Beans, baked- 36 mg for ½ cup
Garbanzo beans- 40 mg for ½ cup
Red Kidney beans- 25 mg for ½ cup
Navy Beans- 64 mg for ½ cup
Collard Greens- 148 for 1 cup
Sunflower Seeds- 33 mg per ounce
Dry Roasted Almonds- 80 mg per ounce
Dry Roasted Peanuts- 15 mg per ounce
Dry Roasted Soy Bean Nuts- 58 mg per ounce
The vitamin you’ve heard about is vitamin D, which is very important for calcium absorption. Vitamin D is so important that it is even added to calcium rich foods like milk. Men and women under age 50 need 200 IU per day and men and women over between 51-70 need 400 IU. When you get to be over 71, you’ll need to crank up the vitamin D to 600 IU. Vitamin D can also be found in different types of fish (salmon, herring, and sardines), egg yolk, chicken livers and cod liver oil.
Here’s how much calcium you should aim for everyday:
Birth to 10 years old = 400-1200 mg
Ages 11- 24 years old = 1200-1500 mg
Men 25-65 years old = 1000 mg
Men over 65 years old = 1500 mg
Women 25-50 years old = 1000 mg
Women over 50 years old (postmenopausal) = 1500 mg
Women over 50 on estrogens = 1000 mg
Women over 50 not on estrogens = 1500 mg
Women over 65 years old = 1500 mg
Pregnant and nursing = 1200-1500 mg
Calcium supplement with Calcium, Vit D & Magnesium would be a good choice such as CitraCal Plus.
Hope that helped
Shelley
