Calcium is a key nutrient for bone health. People who do not consume enough calcium throughout life are at risk for weak bones. Some bone loss is a normal part of aging. But, weak bones may fracture easily in later life. This condition is called osteoporosis or porous bones. It is a very important health issue in the U.S. Broken bones, particularly the hip bone, are associated with:
* placement in a long-term care facility, and
* a reduced life span.

So, who needs calcium and how much? The Recommended Dietary Allowances (RDA) tell us how much calcium we need:
* Children: 800 mg/day,
* Adolescents: 1,200 mg/day,
* Adult Females: 800 to 1,200 mg/day,
* Adult Males: 800 mg/day,
* Elderly Females: 1,200 mg/day, and
* Elderly Males: 800 mg/day.

Most health experts agree that many of us may need more like 1200 to 1500 milligrams per day. About 75 percent of Americans consume less than the RDA. Where do we get calcium? Milk and dairy products are the primary sources of calcium in the diet. One cup of milk provides 280 mg of calcium, as will one-half cup of cottage cheese or low-fat yogurt. For those who are lactose intolerant, Acidophilus milk, yogurt and cheese may be better tolerated. Other sources of calcium include:
* dark, green leafy vegetables,
* calcium-fortified foods such as orange juice,
* canned fish with bones such as sardines,
* figs, and
* tofu.

If you are unable to consume adequate calcium in the foods you eat, you will need to consider a supplement. It is best to take calcium carbonate or calcium citrate. Calcium dolomite may have lead contamination and should be avoided. Taking a calcium supplement with each meal is advised for best absorption. In addition, supplements with vitamin D may be necessary in areas where sun exposure is low.

Remember: walking, running, or aerobics will also help support bone health. Post menopausal women should speak to their health care provider about hormone supplements, as well.

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