Calcium is a mineral that supports healthy nerves, muscles, and blood vessels. Without this substance, your cells and tissues wouldn’t be able to properly function. The body needs to keep calcium levels within a certain range in order to stay healthy.
The body can’t make its own calcium, and relies on the things you eat and drink in order to get the calcium it needs. As the body absorbs calcium from the diet, it stores extra calcium in the bones.
Calcium is part of a delicate balancing act called bone remodeling that helps the body maintain bone tissue. During this process, osteoclast cells break apart the old bone and the body reabsorbs and recycles any nutrients, such as calcium, that are released. Next, osteoblast cells will add new bone using collagen and various minerals. If you don’t eat enough calcium, the body will take it from the bones but won’t be able to replace it with new, strong bone tissue.
In order to keep up with the body’s calcium needs, experts recommend that adults get at least 1,000 mg of calcium each day. Older adults who have an increased risk of bone loss should get even more — women over the age of 50 and men over the age of 70 should aim for 1,200 mg daily.
Find calcium in foods and drinks like:
- Milk
- Dairy products like cheese, yogurt, sour cream, and ice cream
- Canned, bone-in sardines and salmon
- Green vegetables such as kale, spinach, collard greens, broccoli, and bok choi
- Chia seeds
- Tofu
- Canned pinto beans
- Certain cereals
- Drinks that have added calcium, such as fruit juice, almond milk, and soy milk
Calcium is also available in supplement form or as part of a multivitamin. Some supplements, including antacid tablets, contain calcium carbonate, which should be taken along with food for optimal absorption. Other supplements that have calcium citrate can be taken with or without food and may be more easily absorbed, especially by older adults.
Vitamin D
Although the body relies on the diet for its calcium needs, the digestive system doesn’t absorb this mineral very efficiently. Only about 15 to 20% of the calcium in your foods and drinks is taken up by the body. However, vitamin D helps the body absorb more calcium.
Within the body, vitamin D becomes activated to form calcitriol, a hormone. Calcitriol interacts with cells in the intestines and kidneys to stimulate these organs to absorb more calcium for the body to use. When you don’t get enough vitamin D, your body doesn’t absorb as much calcium and your bones may weaken.
Your skin makes vitamin D when it is exposed to sunlight. However, sun can also speed up aging of the skin, leading to wrinkles, uneven skin tone, and spider veins. Ultraviolet (UV) rays from the sun are also the main cause of skin cancer. Therefore, it’s best for your overall health to protect your skin from the sun and to rely on getting vitamin D from your diet instead.
Adults should aim to get 15 micrograms (mcg) or 600 international units (IU). Those who are in their 70’s or older should be getting 20 mcg or 800 IU in order to protect their bones and help prevent osteoporosis.
Vitamin D can be found in foods like:
- Fatty or oily fish, such as salmon, mackerel, trout, tuna, or sardines
- Cod liver oil
- Beef liver
- Egg yolks
- Mushrooms
- Milk, which usually is usually supplemented with vitamin D
- Other foods that contain added vitamin D, such as certain types of soy milk, almond milk, oat milk, yogurt, cereal, and orange juice
Vitamin D supplements can also help increase your intake of this nutrient. Your body can better absorb vitamin D supplements when it’s eaten along with foods that contain some fat.
Carotenoids
Although calcium and vitamin D likely have the biggest impact on bone health, recent research has also started identifying other nutrients that can play a role in osteoporosis and bone loss.
Carotenoids are antioxidants that help neutralize molecules that cause damage within cells. They are important for keeping the eyes healthy and for protecting against conditions like cancer.
These molecules help encourage osteoblasts to create more bone, and prevent osteoclasts from removing bone. Studies show that people who eat high amounts of carotenoids are 46% less likely to experience a fracture.
There are a few different types of carotenoids that can help keep bones strong. Lycopene is a carotenoid found in red fruits and vegetables like tomatoes, watermelon, pink grapefruit, apricot, and guava. It can also be found in other non-red foods such as parsley and asparagus. The carotenoid beta-carotene comes from yellow, orange, and green produce, including carrots, sweet potatoes, cantaloupe, spinach, and broccoli. Green vegetables, pistachios, and eggs also contain high levels of lutein and zeaxanthin, additional carotenoids that help prevent bone loss.