Your Daily Calcium Requirement at Age 70
For most adults, the recommended daily allowance (RDA) for calcium shifts upward after age 70. Scientific bodies like the National Institutes of Health and the Bone Health & Osteoporosis Foundation recommend a specific daily calcium intake for both men and women who are 71 years and older. This is an increase from the amount recommended for younger men. The reason for this higher intake is due to the natural decrease in calcium absorption and accelerating bone density loss that occurs with aging, making older adults more susceptible to fractures and conditions like osteoporosis.
Rich Dietary Sources of Calcium
While supplements are an option, food is often considered the best and safest source of calcium. A balanced, nutrient-dense diet should be the first step toward meeting your daily requirements. A wide variety of foods can contribute to your total intake.
- Dairy Products: Milk, yogurt, and cheese are well-known for their high calcium content. An 8-ounce cup of low-fat yogurt can be a significant source of calcium, and a 1.5-ounce serving of part-skim mozzarella also offers a good amount.
- Leafy Green Vegetables: Not all leafy greens are equal in absorbable calcium. Kale and bok choy are considered good sources, while spinach contains oxalates that can inhibit calcium absorption.
- Fortified Foods: Many products are fortified with calcium, including plant-based milks (soy, almond), orange juice, cereals, and even some types of bread.
- Fish with Bones: Sardines and canned salmon with their soft, edible bones are surprisingly good sources of calcium.
- Legumes and Nuts: Soybeans (edamame) and almonds can contribute to your daily calcium count.
- Tofu: Tofu prepared with calcium sulfate is a fantastic source for those following a vegan or dairy-free diet. Check the label to ensure it’s calcium-fortified.
To ensure you are meeting your daily goals, it's a good practice to read nutrition fact labels and track your intake from all sources. Shaking fortified products like soy milk is also important, as calcium can settle at the bottom.
The Essential Role of Vitamin D
Calcium doesn't work alone. Vitamin D is essential for the body to effectively absorb calcium from the digestive system. Without enough Vitamin D, even a high calcium intake may not adequately strengthen your bones. For adults aged 50 and older, there is a recommended daily intake for Vitamin D.
Sources of Vitamin D include:
- Sunlight: Your skin produces vitamin D when exposed to sunlight. However, sun exposure can be limited by season, location, and the use of sunscreen, and skin's ability to produce Vitamin D decreases with age.
- Fortified Foods: Many dairy products, cereals, and orange juices are fortified with vitamin D.
- Fatty Fish: Salmon, mackerel, and tuna are natural sources of Vitamin D.
- Supplements: Due to the challenges of getting enough from food and sun alone, many seniors may require a vitamin D supplement.
Calcium Supplements: A Consideration at 70+
If dietary intake alone is insufficient, calcium supplements can help bridge the gap. It is crucial to consult with a healthcare provider to determine if supplementation is necessary and at what dose. The body can only absorb a limited amount of elemental calcium at one time, so if you need a higher dose, it may be recommended to split your intake throughout the day.
Comparing Calcium Supplement Types
| Feature | Calcium Carbonate | Calcium Citrate |
|---|---|---|
| Elemental Calcium (%) | High (around 40%) | Lower (around 21%) |
| Absorption | Best absorbed when taken with food due to reliance on stomach acid. | Well-absorbed with or without food, making it ideal for those with low stomach acid or on medications that affect absorption. |
| Cost | Generally less expensive. | Typically more expensive. |
| Common Side Effects | Can cause constipation, gas, and bloating in some people. | Less likely to cause digestive side effects. |
Risks of Inadequate and Excessive Calcium
Maintaining a balanced calcium intake is key. Both too little and too much can have negative health consequences.
Insufficient Calcium (Hypocalcemia)
If your body does not get enough calcium, it will pull it from your bones to support essential functions like nerve and muscle function. In the long term, this can lead to weakened bones (osteopenia) and eventually osteoporosis and fractures. Other symptoms of deficiency can include muscle cramps, fatigue, numbness, and brittle nails.
Excessive Calcium Intake
There is a Tolerable Upper Intake Level (UL) for calcium for adults over 50 from all sources (diet and supplements). Consuming more than this amount can lead to side effects such as constipation, bloating, and gas. More seriously, excessive calcium, especially from supplements, has been associated with an increased risk of kidney stones and potential cardiovascular issues, though evidence is still being studied. The risk of these adverse effects is not typically linked to dietary calcium intake.
Lifestyle Factors Beyond Diet
Beyond just diet, incorporating other lifestyle habits is vital for maintaining bone health as you age. Regular weight-bearing and muscle-strengthening exercise, like walking, dancing, and light weight training, helps build and maintain bone density. Activities that improve balance, such as tai chi, are also crucial to prevent falls, which can lead to fractures in individuals with weakened bones. Other important lifestyle adjustments include avoiding smoking, limiting alcohol consumption, and maintaining a healthy body weight.
Conclusion
For optimal bone health and to mitigate the risks associated with bone density loss, individuals aged 70 and older should aim for a specific daily calcium intake. This amount can and should be met primarily through a diet rich in dairy products, leafy greens, and fortified foods. When necessary, calcium supplements can be used to fill nutritional gaps, but always with a healthcare provider's guidance, taking into account the type of supplement and the limitations on absorption per serving. Remember to pair your calcium intake with sufficient vitamin D and regular exercise for a holistic approach to maintaining strong bones well into your later years. For more information on bone health and osteoporosis, visit the National Osteoporosis Foundation.
