Calcium and Vitamin D

Every well-balanced diet should include proteins, carbohydrates, vitamins, minerals and fat. Older women need to make sure they get enough calcium, but not too much fat (saturated and trans fats), sodium or added sugars. Some older women, especially those who have such health problems as diabetes or high blood pressure, may need more or less than the recommended daily allowance of certain nutrients.

Osteoporosis, a condition in which bones become thin and fragile and can easily break, poses a special threat to women. Bones go through a constant state of loss and regrowth, but as a person ages, more bone loss occurs than bone growth. Although the female hormone estrogen protects against bone loss, a woman’s body produces less estrogen as she nears menopause. By the time symptoms of osteoporosis usually show, a great deal of bone loss has already occurred.

Bone, which is made up of calcium and protein, can become thin and brittle if your diet is low in calcium and vitamin D. Women age 65 and older need 1,500 milligrams (mg) of calcium — about 6 cups of milk — per day. Other dairy foods, such as yogurt and cheese, are also high in calcium. If you prefer non-dairy products or are lactose intolerant, consider these sources of calcium:

  • Dark greens (collard greens, spinach, turnip greens and kale)
  • Soybeans and certain other soy products
  • Certain canned fish and seafood (sardines, pink salmon, blue crab and clams)
  • Cereals and juices with added calcium

Many women also need to take a calcium supplement to meet the daily requirement. Some calcium supplements can cause gas, bloating or constipation. If you have such symptoms, you may want to spread out the calcium dose throughout the day, change supplement brands, or take it with meals.

It also is important to get enough vitamin D, which helps the body absorb calcium. For this reason, vitamin D is usually added to milk. Exposure to sunlight for 15 minutes a day also helps the body make vitamin D. Most women, however, should take 400 to 800 IU of vitamin D daily.

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