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2001 Volunteer Leader Training Guide
Bone Up on Calcium to Prevent Osteoporosis

A healthy bone is dense and strong. The weight of bone is due largely to the mineral calcium. Bone serves as a storehouse for most of the body’s supply of calcium, thus giving it strength and structure. Calcium is an essential nutrient for bone health. When not enough calcium is consumed through the diet, the body breaks down bone to release the calcium it needs. Inadequate calcium intake over time can lead to reduced bone mass and possibly osteoporosis later in life.

It is never too late to benefit from calcium. While adequate calcium intake is essential for developing bone during childhood, adults need calcium to maintain bone mass. Older adults need calcium to prevent bone loss.

Eating calcium-rich foods is the optimal way to get the calcium you need. Many foods contain calcium, but dairy foods such as milk, cheese and yogurt are the best source of calcium. Dairy foods contain the highest amount of calcium plus other nutrients such as vitamin D and lactose that help the body absorb calcium from the food.

Besides dairy, there are a variety of other foods that naturally contain calcium. Many foods are now "calcium enriched"or "calcium fortified," meaning that calcium has been added. Some examples of calcium enriched or fortified foods include breads, cereals, soy milk and orange juice.

Dietary Sources of Calcium

Recommended Dietary Intakes for Calcium

What About Lactose Intolerance?

Some conditions, such as lactose intolerance, may make it difficult for some people to get the calcium they need. Lactose intolerance is the inability to properly digest lactose, a sugar found in milk and other dairy foods. Research has shown, however, that even people diagnosed with lactose intolerance can drink one or two cups of milk each day without suffering abdominal discomfort. For people with lactose intolerance, milk is often better tolerated when consumed with a meal rather than by itself. Some dairy foods, such as hard cheese or yogurt, contain less lactose than milk and cause fewer symptoms. Furthermore, lactose-reduced and lactose-free milk products are available in many supermarkets.

Choosing a Calcium Supplement

For those who cannot tolerate any milk, dietary calcium is best if consumed from non-dairy sources. However, calcium supplements can also help. There are a variety of calcium supplements available on the market, including calcium carbonate, calcium citrate, calcium lactate or calcium gluconate. Of these, calcium carbonate is often the most recommended because it provides the most calcium per tablet and is typically less expensive. Calcium citrate, on the other hand, is often better tolerated, especially for older people with low stomach acid. Always check with your doctor before taking any dietary supplement, especially if you are on any medications or have a medical condition.

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