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Calcium
General Principles
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Calcium guidelines are for total dietary calcium, not supplement requirements. The Institute of Medicine and the National Osteoporosis Foundation both recommend dietary sources as the preferred method of intake.
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The Institute of Medicine has recently raised concern (particularly among older women) about the ingestion of too much calcium carbonate in pill form.
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Calcium considerations are influenced greatly by several medical conditions - especially kidney disease - individual professional advice should be considered.
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Current calcium supplements do not contain remotely adequate amounts of vitamin D for use as standalone vitamin D supplementation.
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Calcium should not be taken with some medications.
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Calcium carbonate requires acid for absorption and should be taken with food.
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Calcium carbonate supplement contains 40% elemental calcium.
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Calcium citrate does not require acid for absorption and contains 21% calcium.
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Our bones are made of calcium phosphate and dairy products are an excellent source.
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Convenience, cost and palatability are major considerations. (avoid bone meal products because of possible heavy metal contamination, “coral calcium” is calcium carbonate)
Vitamin D status appears to affect calcium absorption more than the amount of calcium taken:
Relationship Between Serum Parathyroid Hormone Levels, Vitamin D Sufficiency, and Calcium Intake
Laufey Steingrimsdottir; et. al. JAMA . 2005;294:2336-2341.
http://jama.ama-assn.org/cgi/content/abstract/294/18/2336
Large doses of calcium supplementation may interfere with phosphorus adsorption:
Phosphorus Nutrition and the Treatment of Osteoporosis
Robert P Heaney Mayo Clin Proc. 2004;79:91-97
http://www.mayoclinicproceedings.com/content/79/1/91.full.pdf+html
Selected Food
Sources of Calcium
Food |
Calcium (mg) |
% DV* |
Yogurt, plain, low fat, 8 oz. |
415 |
42% |
Yogurt, fruit, low fat, 8 oz. |
245-384 |
25%-38% |
Sardines, canned in oil, with bones, 3 oz. |
324 |
32% |
Cheddar cheese, 1 ½ oz shredded |
306 |
31% |
Milk, non-fat, 8 fl oz. |
302 |
30% |
Milk, reduced fat (2% milk fat), no solids, 8 fl
oz. |
297 |
30% |
Milk, whole (3.25% milk fat), 8 fl oz |
291 |
29% |
Milk, buttermilk, 8 fl oz. |
285 |
29% |
Milk, lactose reduced, 8 fl oz.** |
285-302 |
29-30% |
Mozzarella, part skim 1 ½ oz. |
275 |
28% |
Tofu, firm, made w/calcium sulfate, ½ cup*** |
204 |
20% |
Orange juice, calcium fortified, 6 fl oz. |
200-260 |
20-26% |
Salmon, pink, canned, solids with bone, 3 oz. |
181 |
18% |
Pudding, chocolate, instant, made w/ 2% milk, ½ cup |
153 |
15% |
Cottage cheese, 1% milk fat, 1 cup unpacked |
138 |
14% |
Tofu, soft, made w/calcium sulfate, ½ cup*** |
138 |
14% |
Spinach, cooked, ½ cup |
120 |
12% |
Instant breakfast drink, various flavors and brands,
powder prepared with water, 8 fl oz. |
105-250 |
10-25% |
Frozen yogurt, vanilla, soft serve, ½ cup |
103 |
10% |
Ready to eat cereal, calcium fortified, 1 cup |
100-1000 |
10%-100% |
Turnip greens, boiled, ½ cup |
99 |
10% |
Kale, cooked, 1 cup |
94 |
9% |
Kale, raw, 1 cup |
90 |
9% |
Ice cream, vanilla, ½ cup |
85 |
8.50% |
Soy beverage, calcium fortified, 8 fl oz. |
80-500 |
8-50% |
Chinese cabbage, raw, 1 cup |
74 |
7% |
Tortilla, corn, ready to bake/fry, 1 medium |
42 |
4% |
Tortilla, flour, ready to bake/fry, one 6" diameter |
37 |
4% |
Sour cream, reduced fat, cultured, 2 Tbsp |
32 |
3% |
Bread, white, 1 oz |
31 |
3% |
Broccoli, raw, ½ cup |
21 |
2% |
Bread, whole wheat, 1 slice |
20 |
2% |
Cheese, cream, regular, 1 Tbsp |
12 |
1% |
*DV=Daily Value
** Calcium values are only for tofu processed with a calcium salt. Tofu processed with a non-calcium salt will not contain significant amounts of calcium.
For foods not listed in this table, please refer to the U.S. Department of Agriculture's Nutrient Database Web site: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl.
There are a number of other good sites that address this. Here are a few links.
Dietary Guidelines for Americans 2005
Nutrition - HEALTHIERUS.GOV
Nutrition.gov
Food & Nutrition - MAYO CLINIC
Calcium extensive NIH fact sheet on calcium
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