Remember that legendary advertising campaign? “Milk; it does a body good.” Well, that tagline is code for: “Calcium; it does a body good.” Calcium and Vitamin D are both critical to building strong bones, but a new study shows overloading on calcium supplements could actually be harmful.
The average person ingests enough calcium in their diet to avoid bone deterioration from deficiency. This level is about 600 milligrams per day. But recommendations indicate most adults should now target roughly 1,000 milligrams per day, with teenagers and men and women 50 years or older requiring 1,200-1,300 milligrams.
If you or a loved one is having trouble getting enough calcium from food, calcium supplements can be used in moderation. However, American Bone Health cautions that 500 milligrams is likely the maximum amount needed as a supplement to a person’s diet.
Orthopaedic Associates of Zanesville recommends revisiting your diet, as simple adjustments can make a big difference. Below is a list of food to add to your shopping list along with its average calcium serving (courtesy of Go Ask Alice!):
- Milk: 300 mg (8 oz)
- Yogurt: 300 mg (8 oz)
- Cheddar cheese: 303 mg (1.5 oz)
- Tofu: 258 mg (1/2 cup)
- Chinese cabbage: 239 mg (1/2 cup)
- White beans: 113 mg (1/2 cup)
- Pinto beans: 45 mg (1/2 cup)
- Red beans: 41 mg (1/2 cup)
Our friends at American Bone Health also offer the Calcium Rule of 300 for maintaining a healthy calcium intake.