Newsletters

Summer 2009

The Inside Scoop on Calcium (Hint: Spot the word “scoop below” and win an
extra copy of this newsletter to take home)

Most of us spend very little time thinking about our bones. We go about our busy lives working or thinking about other things that seem far more important. We expect our bones to quietly do their job of supporting our other organs, storing and maintaining the right amount of calcium, and allowing us to walk and be active. However, when a bone breaks, it immediately gets our attention. Those of us who have osteoporosis have fragile bones that may break under circumstances where a normal bone would not. Here are some tips for keeping your bones healthy if you don’t have osteoporosis, and for treating your osteoporosis if you already have it.

We lose calcium in urine, feces, and sweat. For healthy bones, we must at least replace what we are losing, or calcium will be taken away from our bones and they will become weaker and more likely to break. About 1200 mg of calcium per day is recommended for all adults. Since this includes what you get in your diet, you may not need any calcium supplements if you get a lot of dairy products. A quart of milk, for example, has all the calcium you need for the day. Thinking about ice cream in the hot summer months? A single scoop of ice cream (or an average container of yogurt) has about 300 mg, or about 25% of your daily requirement. However, the average American gets only about 600 mg per day in the diet. Therefore, if you are average in that respect, you need 600 mg per day as a calcium supplement in addition to the calcium you get in your diet. If you need more than 600 mg per day as a supplement, remember to split the doses so that you take no more than 600 at one time. You can only absorb that amount in a single dose and will just be wasting the extra amount if you take more.

What kind of calcium is best? There are many kinds and most of them are fine. Most people take calcium carbonate. What is important to remember is that this form of calcium is best taken with meals in order assure its absorption. If you prefer calcium on an empty stomach, take calcium citrate, which is absorbed fine with or without food. If you have had a kidney stone, you still need calcium. Try calcium citrate, since the citrate in it has an anti-stone forming effect for some people. Also, take it with the evening meal, as the calcium may reduce the absorption of oxalate, a component of many kidney stones.

Are the calcium pills too big? Try a chewable candy form of calcium or get liquid calcium. Calcium makes you constipated? Try calcium combined with magnesium.

E. Michael Lewiecki, MD                                    
Lance A. Rudolph, MD

This page update 06/25/09