Most U.S. adults continue to not get enough calcium, a new study finds.
Are you getting enough calcium for strong, healthy bones? A new study suggests most U.S. adults continue to fail to get enough of the mineral through diet and supplementation to meet recommended levels.
University of Connecticut and Yale University researchers examined data from National Health and Nutrition Examination Survey collected from 9,475 adults between 2003 and 2006. They found that, although dietary calcium intake was reported highest in older age groups, the amounts remained insufficient to meet adequate intake standards for age groups 50 years and older.
“Adequate lifelong calcium intake is essential to optimizing bone health,” remind the study authors, who published their findings in the May 2011 issue of Journal of American Dietetic Association. They also recommend “new approaches to increasing the frequency and level of calcium supplement use to enhance calcium density in diets.”
“Calcium plays a fundamental role in promoting bone health and forestalling osteoporosis. In light of evidence that energy intake declines with aging, calcium dense foods and calcium supplements become vital factors in maintaining adequate calcium intake across the lifespan,” said Jane E. Kerstetter, RD, PhD, Professor, Department of Allied Health Sciences, University of Connecticut in a press release.
These inadequate intakes come despite the fact that more than half of individuals ages 19 and older were taking a calcium supplement, according to the authors. For men, supplementation increased from 34 percent in the 19 – 30 age group to 54 percent in the 81 and older age group. The percentage of women taking supplements rose from 42 percent to 64 percent across the same range of age groups.
Calcium is the most abundant mineral in the body, primarily found in the bones and teeth. As bones develop, calcium, along with other minerals, crystallizes on the collagen matrix of the bone, making it denser and giving it strength and rigidity. The body loses calcium continuously, and if this loss is not replaced through diet, the body will remove calcium from the bones to perform necessary functions such as regulation of muscle contraction. This removal causes bones to become soft and brittle, making them prone to fractures.
Adequate calcium intake is necessary for strong and healthy bones. The current recommended intake of calcium is between 1,000 mg and 1,300 mg per day. Good sources (more than 300 mg per serving) of calcium include dairy products such as low-fat milk, cheese, and yogurt. Dark green vegetables such as broccoli, kale, and spinach can also add about 90 milligrams of this mineral to daily intake. In addition, calcium-fortified foods (orange juice and breakfast cereals) and dietary supplements can also help fill gaps.
Other important factors in optimizing bone health include engaging in weight-bearing exercise and obtaining recommended amounts of vitamins D and K2 daily.
Reference: Mangano KM, Walsh SJ, Insogna KL, Kenny AM, Kerstetter JE. Calcium Intake in the United States from Dietary and Supplemental Sources across Adult Age Groups: New Estimates from the National Health and Nutrition Examination Survey 2003-2006. J Am Diet Assoc 2011;111:687-95.
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