Calcium

Vital for bone health, the calcium in the human body is found mainly in teeth and bone. Calcium is also needed for many other bodily functions, such as regulating heartbeats, conducting nerve impulses, making muscles contract, and helping blood clot. Everyone needs at least 1,000 milligrams of calcium a day from food and/or supplements. Women over 50 and men over 65 need at least 1,200 milligrams of calcium a day. But for older people, the calcium/bone story is complicated. Some studies have found that consuming calcium leads to greater bone density and/or reduced fracture risk, but others have not. So many factors affect bone health—from genetics, weight-bearing exercise, and body size to age at menopause and a wide array of nutrients—that it’s hard to calculate calcium’s effect. Still, overall, research indicates that calcium supplements play a beneficial role in people over 50, especially in those with low intakes.

Claims, purported benefits: High intakes of calcium, especially with vitamin D, will prevent or delay bone loss (osteoporosis) and reduce the risk of fractures in postmenopausal women and older men. Preliminary research has also suggested a reduced risk of colon cancer.

Bottom line: It’s best to keep your calcium intake high, via your diet and calcium supplements. Some recent research suggests that 800 milligrams of calcium may actually be enough, at least for people with an adequate intake of vitamin D and a diet rich in vegetables, fruit, and whole grains. Dairy foods provide the most calcium. Fish with bones (like sardines and canned salmon) and dark leafy greens contain respectable amounts; broccoli, almonds, and figs provide calcium, too. And there are many calcium-fortified products, such as some orange juice, soy milk, tofu, and cereals. If you don’t eat these foods often, you should consider a calcium supplement. If you are prone to kidney stones, talk to a physician before taking calcium supplements.