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Tips for “Boning Up on Calcium”

Why do older adults need more calcium?

• As we grow older, we lose some of the minerals in our bones. This decreases the hardness of our bones and can make them more likely to break.
• The process of thinning bones is called osteoporosis. Osteoporosis is most common in women after menopause (around age 50). Men can also suffer from osteoporosis. Osteoporosis can be painful and can lead to broken bones, especially broken hips and crushed bones in the spine.
• Several factors affect whether we might develop osteoporosis. These factors include genetics, food choices, physical activity level, medications we take, alcohol use, and smoking or use of other tobacco products.
• Eating enough calcium can help decrease our risk for developing osteoporosis. Calcium gives hardness to bones, so getting enough each day is very important for older adults.

How much calcium do older adults need?

• Many adults do not eat enough calcium. On average, adults eat about half of the calcium they need each day.
• Adults over 50 need at least 1200 milligrams of calcium each day to slow down the loss of calcium from their bones. This amount is found in four servings of calcium-rich foods, such as milk, yogurt, and cheese.
• It is also possible to get too much calcium. This usually doesn’t happen if one is getting their calcium from foods alone, but it can happen if someone is taking calcium supplements. Eating more than 2500 milligrams each day may be harmful.

Which foods contain calcium?

• Dairy foods such as milk, yogurt and cheese are great sources of calcium. Other dairy foods that contain calcium include ice cream and pudding.
• Mixed dishes can be good sources of calcium. Try tacos, pizza, lasagna, waffles, pancakes and grilled cheese sandwiches.
• Non-dairy foods such as fish with bones, beans, some green leafy vegetables, and tofu made with calcium are another way to get calcium.
• Fortified foods, including calcium-fortified orange juice, soy milk, and cereal are good sources of calcium.

What if I have trouble digesting milk?

• Eating enough calcium may be more challenging for people with lactose intolerance, because they may experience stomach discomfort after eating some dairy foods.
• There are many ways people with lactose intolerance can eat enough calcium. To tolerate dairy foods better, try the following:
  • Drink milk in smaller amounts more often.
  • Try other dairy foods such as cheese and yogurt.
  • Eat foods fortified with calcium and non-dairy sources of calcium.
  • If you are extremely sensitive to lactose, look for lactose-free milk or lactose enzyme drops (to add to milk) or tablets (to take before eating foods that contain lactose).
• If you suspect that you are lactose intolerant, ask your doctor to ensure an accurate diagnosis.