The recommended total amount of calcium for adults age 50 and up is 1200 mg a day, preferably from diet. The amount of calcium a person needs is not affected by their bone density test results. People with normal bone density and people with osteoporosis need the exact same amount of calcium if they are within the same age group. If you do not get enough calcium in your diet, you may need to take a calcium supplement. That the total amount recommended is intended to include the calcium you get from your diet as well as from your supplements. Everyone gets at least 300 mg of calcium from their diet even if you don't consume dairy products, because there is a small amount of calcium in most of our foods. That means that people over 50 need an additional 900 mg of elemental calcium through foods containing a high content of calcium (such as dairy products or fortified orange juice, soy beverage, almond or rice beverage). If you consume 3 or more servings of dairy or other high calcium content foods per day, that covers it and you probably don't need to take any additional calcium supplements.
If you are lactose intolerant, you can still get enough calcium in your diet from lactose free milk, calcium fortified orange juice, soy beverage, almond or rice beverage, canned salmon or canned sardines with the bones etc. If you cannot get enough calcium through foods alone, a combination of dietary sources and supplements are recommended. Take only the amount of calcium for a total amount of calcium you consume in the vicinity of your daily recommendation of 1,200 mg.
Calcium And Vitamin D Supplements
Among the most recommended calcium from food is not harmful, but go overboard with calcium can be harmful. You can increase the risk of kidney stones, heart problems,Prostate cancer in men, constipation and gastric problems.
As for vitamin D, every adult over 50 years and adults under the age of 50 years who have significant symptoms, you should take a supplement of vitamin D 800-2000 IU per day. Doses of vitamin D should be more than 2,000 IU a day just assumed the supervision of a physician. Please be sure to discuss your dosage of vitamin D with your doctor if there are more thansafe upper limit recommended by experts osteoporosis.
It 'important to follow a diet rich in calcium (calcium and vitamin D, if necessary) and appropriate exercise to maintain good bone health and keep you out of the wheelchair and away from a walker or cane.
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