»  Inadequate calcium intake in your diet can lead to osteoporosis. Calcium loss from your bones can also occur due to physical inactivity, smoking, estrogen deficiency, alcohol abuse and gastrointestinal disorders such as inflammatory bowel disease and primary biliary cirrhosis.

»  Peak bone mass occurs at age 20-30.

»  Vitamin D is necessary for intestinal absorption of calcium. Recommended dose is 400-800 IU/day.

»  Recommended daily doses of calcium for adults:

• Men and women ages 25-50----1,000 mg/day
• Men and women over age 65 ---1,500 mg/daly
• People with inflammatory bowel disease---1,200 mg/day

»  Dairy products, some vegetables and fish are good sources of calcium.

• Bok choy—250 mg/cup
• Broccoli—135 mg/cup
• Soybeans—175mg/cup
• Carrots—100mg/cup
• Calcium fortified orange juice—300mg/cup
• Ice cream—200 mg/cup
• Cheese 1 oz.—300 mg
• Milk one cup—300 mg

CALCIUM SUPPLEMENTS:

»  Calcium Carbonate

• Should be taken with meals
• Examples are Tums-EX (300 mg each) and Viactiv calcium chews (500 mg each)
• Can be constipating

»  Calcium Citrate

• Can be taken with or without food
• Do not require high stomach acid to be absorbed—so good choice for people on acid reducers such as Pepcid or Prilosec OTC
• Example is Citracal
• Much less bloating and constipation