Calcium benefits everyone, especially the elderly. Calcium is required for healthy growth and repair of skeletal tissue and regulation of key body functions. According to the University of Maryland Medical Center, 99 percent of calcium resides in the bones and teeth. It plays an important role in nerve signal transmission, muscle contractions, hormonal secretion and blood clotting. As you age, your calcium needs and requirements change. If you are over 50, discuss dietary calcium with your health care professional.
Special Needs of Seniors
The aging process depletes calcium in the bones, causing density loss and an increased risk of breakage. This degeneration, known as osteoporosis, commonly occurs in elderly women, however men suffer from the degenerative bone disease as well. Osteoporosis often results in broken hips and spinal compression fractures. Untreated spinal fractures can cause chronic back pain, thoracic kyphosis, diminished height and loss of muscle strength. Chances of osteoporosis increase after age 50 and can be affected by diet, family history and prescribed medications. Along with increased daily calcium intake, you can lessen the risk of osteoporosis by exercising and limiting alcohol and tobacco use.
Sources of Calcium
The highest amounts of calcium occur naturally in dairy products, such as milk, cheese and yogurt. Vegetables containing calcium include kale, broccoli and Chinese cabbage. Consider whole-grain breads, fruit juices, tofu and cereals with added calcium to complement naturally occurring food sources.
Calcium supplements offer an option for seniors with calcium deficient diets. Calcium carbonate and citrate are the most common forms of supplemental calcium. Calcium carbonate represents the most cost-effective alternative. Both forms absorb at similar rates, however people who lack an adequate amount of stomach acid tend to absorb calcium citrate better. People with elevated levels of stomach acid can use antacids to provide extra calcium. A number of over-the-counter chewable antacids contain calcium carbonate as an acid reducer. Take divided doses of calcium supplements with meals for optimum absorption.
Recommended Amounts
The University of Minnesota Extension website states most adults consume half the amount of calcium their bodies need on a daily basis. By age 50, adults require a minimum of 1200 mg of calcium per day to compensate for calcium loss in bones.
When taking supplemental calcium, seniors should avoid taking too much of the mineral. Regular consumption of more than 2500 mg calcium each day does not help bone loss and can cause the formation of kidney stones. In cases of low absorption or other medical conditions, your physician may adjust your daily requirement.
Important Considerations
Don't forget to add vitamin D to the mix. The body requires vitamin D working in tandem with calcium to ensure proper absorption. As a senior, you should consider taking vitamin D in supplemental form and include egg yolks, saltwater fish, liver and fortified milk to your diet. Daily sun exposure also increases vitamin D levels in the body. The recommended dietary allowance of vitamin D for persons between the ages of 1 and 70 is 600 IU. Seniors above the age of 70 should increase the daily dosage to 800 IU.
References
- University of Maryland Medical Center; Calcium Overview; Steven D. Ehrlich, N.M.D.; March 20, 2009
- Linus Pauling Institute; Calcium; Jane Higdon, Ph.D., et al.; 2007
- Spine Health; When Back Pain Is a Spine Compression Fracture; Scott Boden, M.D.; May 11, 2005
- University of Minnesota; Tips for 'Boning Up on Calcium'; 2006
- National Institutes of Health Office of Dietary Supplements: Calcium
- National Institute of Arthritis and Musculoskeletal and Skin Diseases; Calcium and Vitamin D; January 2011
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