calicum in my diet. What do you recommend/
If you have been through menopause or just about there, you need about 2000 mg calcium and vitamin D. The two work together. It is important that you get those blood tests as many people are deficient in Vit D and their bones and general health suffer for it. Be careful when you take this as it depends upon any other meds you are taking. Thyroid medication is one that has to wait four hours for any mineral, for example.
I use caltrate chewable as it digests easily. Many tablets, never buy cheap as they can have lime in them which can contain lead, will pass through your system without digesting. So they are useless.
Find calcium in foods, especially dairy. However, you won't be able to eat enough of those alone to keep you at the rate you need and you will still need the Vit D with it.
You should also ask your doctor about getting a baseline bone density test. Especially if you have ever smoked, have major health problems, or been on various medications like prednisone. Your dentist can also tell you if you are getting enough by looking at the thinning of the enamel on your teeth. If they can see it you need treatment right away, so see that doctor.
Any other questions? Be sure to get a reliable brand and not the cheap ones. It is little to pay for a long life free from osteoporosis. Karen
Have you had a DEXA scan (bone density scan that can target osteoporosis). Unfortunately, it's the earlier years that we need the most calcium and the body is best able retain calcium.
Your bone mass is likely to remain stable from early adulthood until about age 50 in men and menopause in women. Women generally lose 2-3% of bone during the first five years after menopause and then at a rate of about 1% per year. Men lose bone more slowly, with the most dramatic bone loss occurring after age 70. As you reach the stage of life when you bone density starts to decrease, is the appropriate time to supplement and monitor intake of dietary calcium.
***Calcium RDA for men under age 50 and premenopausal women: 800 mg
***Calcium RDA for men over age 50 and peri- or postmenopausal women: 1500 mg
Dairy products, such as milk, cheese and yogurt will give you with the most significant amount of calcium per serving, but you can also find calcium in bony fish, legumes, some types of nuts and foods fortified with calcium, such as soy beverages, orange juice and breakfast cereals. What is always failed to mention are leafy greens, which are a source dietary calcium that get little recognition.
When supplementing calcium you want to make sure you choose calcium citrate, as its more readily absorbed where as calcium carbonate needs an acidic environment for absorption but calcium citrate does not.
Choose brand-name supplements with proven reliability. Look for labels that state “purified” or have the USP (United States Pharmacopeia) symbol. The “USP Verified Mark” on the supplement label means that the USP has tested and found the calcium supplement to meet certain standards for purity and quality.Read the product label carefully to determine the amount of elemental calcium, which is the actual amount of calcium in the supplement, as well as how many doses or pills to take. When reading the label, pay close attention to the “amount per serving” and “serving size.”
Calcium is absorbed best when taken in amounts of 500 – 600 mg or less. Try to get your calcium-rich foods and/or supplements in smaller amounts throughout the day. Check with your doc or pharmacist about possible interactions between prescription or over-the-counter medications and calcium supplements.
Hand in hand with calcium is Vitamin D. Your body requires vitamin D to absorb calcium. Adults need it to keep bones strong and healthy. When people do not get enough vitamin D, they can lose bone, have lower bone density, and are more likely to break bones when they are older.
Women and Men, Age 50 and older require 800-1,000 IU daily, however I've seen doses as high as 50,000 IU daily in the hospital as I work as a registered dietitian. You do want your Vit D level checked and its the 25-hydroxy vitamin D test that is the most accurate test (25 OH Vit D).
In the kidney, 25-hydroxy vitamin D changes into an active form of the vitamin. The active form of vitamin D helps control calcium and phosphate levels in the body. You want your serum levels at least 30 ng/ml (I've seen varying results pending lab, but 74 seems about the highest, again check with your doctor). I supplement with 3,000 IU Vitamin D3 daily. Again this is based on your level and doctors recs.
Resistance (weight-bearing) exercise increases bone strength in addition to
a high calcium and vitamin D diet as a side note.
This is my niche, so hope that all makes sense. I'll add you as a friend if you have additional questions. Best of luck!!!
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