If you are a postmenopausal woman with a small skeleton, or if you have a family history of osteoporosis and are Caucasian or Asian, you may be at risk for osteoporosis. Other risk factors include cigarette smoking, excessive alcohol intake and lack of weight-bearing exercise. If you are an adult, 51 years old and older, your daily reference intake for calcium is 1,200 mg per day. If you don't consume enough calcium in your daily diet, calcium supplementation may help.
Function
Your body needs calcium for blood clotting, muscle contraction and nerve conduction, according to the University of Arizona Cooperative Extension. If the calcium level of your blood, drops below normal, calcium will be leached out of your bones and teeth in order to maintain adequate blood calcium levels. It is important for you to consume sufficient calcium in order to protect your bones and teeth from becoming porous.
Time Frame
By age 30, you have reached your peak bone mass, according to "Osteoporosis Australia." Your highest rate of bone growth occurs during puberty. The higher your peak bone mass, the more likely it is that you will maintain healthy bones, even during times like menopause when you are at increased risk for osteoporosis. This is the reason calcium is so important for children and teenagers. As you age, your calcium needs increase because your body loses some of its ability to absorb the calcium in your diet.
Dietary Calcium
You should try to consume at least three servings of calcium rich food or beverages per day. You can achieve this by consuming dairy products like milk, yogurt and cheese. You can also boost your calcium intake by drinking calcium-fortified orange juice or by eating canned sardines with bones. Some plant foods contain calcium, but since calcium is more easily absorbed from dairy products, you should try to get at least half your daily calcium from dairy products.
Calcium Absorption
Although spinach contains calcium, you will not absorb much calcium from spinach because it also contains oxalic acid. Oxalic acid is found in some plant foods. Oxalates bind calcium and makes it unavailable for use. Phytates are found in cereals, soybeans and some nuts. Phytates bind to calcium from other food sources eaten at the same meal and decrease its absorption. A high fiber diet can also decrease your absorption of calcium.
Calcium Supplements
If you don't feel that you are getting enough calcium in your diet, you may benefit from taking a daily calcium supplement. Increasing your calcium intake can slow down the progression of osteoporosis. Calcium citrate and calcium carbonate supplements are the most easily absorbed by your body. Calcium is better absorbed in smaller doses and on a full stomach. You should not take more than 500 mg of calcium at a time. If you take a calcium supplement, consider calcium tablets, which also often contain vitamin D. Vitamin D helps you absorb calcium.
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