Tip of the Week
More Calcium, Please!
Source: TopHealth Almanac Third Edition
Much more than a builder of strong bones and teeth, calcium also plays a vital role in controlling
muscles, nerves, heartbeat and blood clotting. It’s your body’s most abundant mineral.
The problem is, many people don’t get enough calcium. Studies show that most teenagers fall
short of their recommended daily amount (1,300 mg), and women get only about half the calcium they
need. According to guidelines, most adults need 1,000-1,200 mg daily, about what you’d get from
3-4 tall glasses of milk.
How can you get more?
For starters, eat more calcium-rich foods. Dairy products are the most concentrated source of
calcium, but there are non-dairy options as well, including fortified orange juice (as much calcium
as milk), tofu, soy milk, dark green leafy vegetables such as kale and broccoli, and fish with edible
bones.
Second, get plenty of vitamin D, which helps your body absorb calcium. Milk is an ideal source;
other sources include fortified cereals, salmon, sardines, egg yolks and moderate sunlight exposure.
Third, consider supplements or multivitamins if you don’t or can’t get enough calcium
from food sources.
Fourth, cut back on sodium, which can increase calcium loss through urination.
Finally, don’t overdo it. Your body can only use about 500 mg of calcium at a time.
So avoid consuming your calcium sources all at once. If you take a supplement that contains more
than 500 mg of calcium, try splitting the pill and taking the rest later in the day.
Your bones will thank you.
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