Bones are living tissue that is constantly broken down and rebuilt. As we age, especially after menopause, we lose bone faster than we rebuild it. Calcium and vitamin D are two of the most important nutrients for slowing that loss and lowering the risk of fractures.
How much you need
According to the National Institutes of Health:
| Calcium per day | Vitamin D per day | |
|---|---|---|
| Women 51 to 70 | 1,200 mg | 600 IU (15 mcg) |
| Men 51 to 70 | 1,000 mg | 600 IU (15 mcg) |
| Everyone 71 and older | 1,200 mg | 800 IU (20 mcg) |
Good food sources of calcium
| Food | Approximate calcium |
|---|---|
| 1 cup plain low-fat yogurt | 300 to 450 mg |
| 1 cup milk or calcium-fortified soy milk | about 300 mg |
| 1.5 ounces cheddar cheese | about 300 mg |
| 3 ounces canned sardines with bones | about 325 mg |
| 3 ounces canned salmon with bones | about 180 mg |
| 1/2 cup tofu made with calcium sulfate | 250 mg or more |
| 1 cup calcium-fortified orange juice | about 350 mg |
| 1 cup cooked collard greens | about 270 mg |
| 1 cup cooked kale or bok choy | about 100 to 180 mg |
Check labels on fortified foods, since amounts vary.
Getting enough vitamin D
Your skin makes vitamin D in sunlight, but older skin makes less, and many people spend little time outdoors. Few foods are naturally rich in vitamin D. Sources include:
- Fatty fish such as salmon, trout and sardines.
- Milk and many plant milks, cereals and orange juices that are fortified with vitamin D.
- Egg yolks.
- Mushrooms exposed to UV light.
Easy ways to add calcium
- Have yogurt or milk with breakfast.
- Add cheese or canned salmon to sandwiches and salads.
- Use milk instead of water in oatmeal and soups.
- Stir-fry tofu and bok choy for dinner.
- Snack on a cheese stick or a fortified yogurt.
About supplements
Food is the best source, but supplements can help fill gaps. Before you take them:
- Ask your doctor how much you need from supplements, based on what you eat. More is not always better; very high calcium intake from supplements has been linked to kidney stones.
- Take calcium in smaller doses, 500 mg or less at a time, for better absorption.
- Check for interactions. Calcium can interfere with some medicines, including certain thyroid drugs and antibiotics, so timing matters. Ask your pharmacist.
- Do not take more than 4,000 IU of vitamin D a day unless your doctor recommends it.
Beyond diet
- Weight-bearing and strength exercise, such as walking and lifting weights, help keep bones strong.
- Limit alcohol and do not smoke.
- Ask about a bone density test. Medicare covers bone mass measurement every 24 months, or more often if medically necessary, for people at risk of osteoporosis.
- Prevent falls to avoid fractures. See balance exercises you can do at home.
