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Ensuring Adequate Calcium Intake
Both men and women can develop osteoporosis.
Claudia Wober, BSc(Pharm), BFA
Drug and Poison Information
Centre, Vancouver
Calcium is an essential mineral. Many people do not get adequate
amounts of calcium in their diet, which leads to poor bone health.
Inadequate calcium intake, especially early in life, may lead
to osteoporosis later in life. People with osteoporosis may develop
fractures, especially of the spine, hip or wrist. Ensuring adequate
calcium and vitamin D intake and getting regular weight-bearing
exercise protects against osteoporosis. Both men and women can
develop osteoporosis, although it is more common in women.
Daily calcium requirements vary with age and gender. Adults
require 1000 to 1500 mg of elemental calcium per day. Ideally,
the required
amount of calcium is obtained from the diet. Dairy products including
milk, yogurt and cheese are rich in calcium. One cup of milk
contains 300 mg of elemental calcium. People who do not eat dairy
products may not get enough calcium in their diet. Some products,
including soy milk or fruit juice, are enriched with calcium.
Read labels carefully to determine the amount of elemental calcium
contained in foods. If dietary sources are inadequate, then a
calcium supplement may be required.
Talk to your pharmacist to determine whether you need a calcium
supplement, to determine how much supplemental calcium you should
take and how you should take it, and to select a supplement that
is right for you.
| Recommended calcium intake in Canadians |
| Children aged 4 to 8 years |
800 mg/day |
| Adolescents aged 8 to 18 years |
1300 mg/day |
| Men aged <50 years |
1000 mg/day |
| Men aged 50 years or more |
1500 mg/day |
| Women (before menopause) |
1000 mg/day |
| Women (after menopause) |
1500 mg/day |
| All amounts refer to elemental calcium |
Vitamin D is essential for calcium absorption. This vitamin
is produced in the body, but requires skin exposure to sunlight.
Because of the climate, Canadians do not get enough sun exposure
to provide sufficient vitamin D. The required amount for adults,
400 to 800 international units per day, must be obtained in the
diet or as a supplement. As your pharmacist about vitamin D,
especially if you are taking or plan to take a calcium supplement.
Specific requirements that apply to individual circumstances
are available from a dietitian or a web site such as www.dialadietitian.org.
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The information in this newsletter was prepared and reviewed
by pharmacists for the Canadian Pharmaceutical Journal.
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Ask Your Pharmacist newsletter is produced through
an unconditional educational grant from APOTEX/PACE. |
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