Frank R. LaBarbera M.D. Ob/Gyn Calcium

Frank R. LaBarbera, M.D., F.A.C.O.G.

Obstetrics and Gynecology 914 686-1600

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Dietary Calcium and Osteoporosis

Adequate calcium intake is important at all ages, not just after menopause, to reduce your risk of osteoporosis and fractures. Your bones continue to grow until around age 35. After that time the bone mass gradually decreases. The decrease can become more rapid after menopause. Adequate intake of calcium and vitamin D along with regular weight bearing exercise is important in maintaining good bone health. Your goal should be about 1500 milligrams per day.

Dietary sources are generally the best. Dairy products are high in easily absorbable calcium (but watch the fat and cholesterol.) Calcium from fruits and vegetables, although an important part of your diet, is generally not as well absorbed.

If your diet does not provide you with enough calcium there are numerous supplement products available. Choose carefully as calcium absorption can vary greatly from product to product and may have no relationship to cost. If you need to take more than one per day, spread out the dosing to increase absorption. Remember the best way to avoid fractures is to avoid falls. A simple evaluation of your home to eliminate hazards is the most effective way to stay safe.

Food	Serving	Calcium		Food	Serving	Calcium

Low fat yogurt	1 cup	400 mg	Dried figs	10	200 mg
Low fat milk	1 cup	300	Collard greens	1 cup	300
Soft serve ice milk	1/2 cup	275	Soybeans	1 cup	100
Vanilla ice cream	1/2 cup	100	Bok choy	1 cup	150
Swiss cheese	1 ounce	250	Almonds	1 ounce	75
Low fat cottage cheese	1/2 cup	75	Pizza	1 slice	150
Tofu	1 cup	200	Burrito	1	200
Sardines with bones	3 ounces	375	Egg	1	25
Salmon	3 ounces	150	Whole wheat bread	1 slice	25
Oysters	6	200	Raisins	1/2 cup	25

Frank R. LaBarbera. M.D. 914 686-1600