Calcium is an essential mineral for the growth and development of bones and teeth. Several studies suggest that Calcium rich diet may help reduce osteoporosis. Calcium is one of the nutrients most likely to be missing from the American diet, which averages 600 milligrams per day. Only 10% of women 25-50 years old receive 1,000 mg a day as recommended by the National Institute of Health. Postmenopausal women not taking hormone replacement therapy should get 1,500 mg daily.

Pregnant or nursing women require between 1200 to 1500 mg per day. Adequate calcium may reduce pre-eclampsia and pregnancy induced hypertension. Calcium is involved in the heart, muscle, and nerves functions; as well as blood clotting and body enzyme activity. The developing fetus needs calcium for skeletal structure and formation of tooth buds. The calcium needs to increase in the last trimester by two thirds. Nursing mothers also need to continue to take 1,200 mg of calcium per day.

Osteoporosis usually occurs after menopause. As a woman approaches menopause, her natural production of estrogen from her ovaries declines. Without protective effect of estrogen, women experience rapid bone loss, which may lead to osteoporosis. Bones become porous and brittle making them more susceptible to fracture. Preventative measures include: adequate calcium intake and storage throughout your lifetime, weight bearing exercise, drinking alcohol only in moderation and taking estrogen in menopause.

Patient Education Regarding Calcium

• Calcium in your body comes from two sources: food or your bones. Calcium supplements alone may not provide other nutrients like Vitamin D, phosphorous, potassium and magnesium that assists in calcium absorption. An 8 oz. cup of milk contains about 300 mg of calcium. Good dietary sources of calcium are milk, ice cream, yogurt, cottage cheese, almonds, apricots, broccoli, spinach, tofu and canned salmon. It takes seven cups of raw broccoli, three ounces of canned salmon with bones or six oranges to provide the same amount of calcium.
• Foods that can partially interfere with calcium absorption are caffeine, chocolate, alcohol, diuretics, laxatives, excess salt intake, high beef intake and fiber. Fiber prevents absorption the most and should not be taken at the same time with the calcium. If you have a high fiber breakfast then any calcium supplement should be taken at a later time. It is untrue that people with calcium deposits or kidney stones should reduce their calcium intake. Calcium deposits are caused by injury at a site not by what you eat. There is no evidence that calcium-rich foods cause kidney stones; recent studies are contrary.
• Adequate liquid intake is necessary for calcium supplements to dissolve in your system. For maximum absorption, be sure to take your calcium with at least 8-oz of water, milk or fruit juice.