Osteoporosis causes an estimated 1.3 million fractures each year in the United States. Most osteoporotic fractures occur in one of the three most common fracture sites: the spine, the hip and the forearm near the wrist. More than 40 million people either have osteoporosis or are at risk of developing it due to low bone mass, according to the National Institutes of Health. Calcium, a mineral used throughout the body for nerve transmission, is stored mostly in the bones and teeth, which use calcium to strengthen them.
Function
Calcium, which comes only from foods and supplements, binds with collagen in the bones to make them both strong and flexible, so they can withstand stress without breaking. Most of the bone growth and storage occurs before age 30; after age 30, bone loss outdistances bone replacement, thereby weakening bones. In women, bone loss accelerates during the first few years of menopause. Although osteoporosis is often considered a woman's disease, men also develop osteoporosis as they age.
Dosage
Men and women over age 51 need 1,200 mg of calcium each day. Children between the ages of nine and 18 need even more -- 1,300 mg per day. Pregnant women over age 19 and adults between the ages of 19 and 51 need 1,000 mg of calcium per day. Children between the ages of four and eight require 800 mg of calcium.
Types
Both foods and supplements can fulfill your daily calcium needs. Dairy products such as milk, cheese, yogurt, ice cream and cottage cheese all contain large amounts of calcium. Many people, however, consume less than half the calcium they need, according to the NIH. A cup of milk contains 300 mg of calcium, while 1 oz. of Swiss cheese supplies 270 mg. Some fortified cereals also supply 300 mg per cup. When figuring out your daily calcium intake, it's important to remember that your body can't absorb more than 600 mg of calcium at one time.
The two most common types of supplements, calcium citrate and calcium carbonate, differ in their absorption. Calcium carbonate, the cheapest form of calcium, may not absorb well if you take medications called proton pump inhibitors or H2 blockers for acid reflux. Calcium citrate absorbs best on an empty stomach.
Causes of Calcium Loss
Some people have a higher risk of developing osteoporosis than others. People who smoke, those who get little weight-bearing exercise, women with a small or thin build, people with a family history of osteoporosis and people who drink alcohol develop osteoporosis more frequently and may need additional calcium. Talk with your medical provider about your calcium needs if you fall into a high-risk group for osteoporosis.
Role of Vitamin D
Calcium supplementation or intake alone can't prevent osteoporosis. Your body also needs vitamin D to help absorb calcium and to decrease risk of bone loss. Adults need 800 International Units per day, which can come from food or exposure to sunlight. Sources of vitamin D besides vitamin supplements include 15 minutes of sun exposure each day, fortified milk and egg yolks, liver and saltwater fish.
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