How much calcium should you consume daily to take care of your bones?

Osteoporosis is a very common disease in our society. It is a decrease in bone resistance, which leads to fractures. Consumption of calcium, mainly from dairy products, and vitamin D, are essential in our daily life to prevent it.

This is what Dr. Dacia Cerdá Gabaroi, rheumatologist at Sant Joan Despí Moisés Brugge Hospital (Barcelona), and member of the Spanish Society of Rheumatology (SER), explained in an interview with the Europa Press Infosalus website, who adds that this usually occurs more commonly in women. It usually appears after menopause.

“There must be a number of risk factors, such as family history, if menopause is before the age of 45; if a person falls and breaks a bone it is a risk factor for osteoporosis in the future; but there can also be medications, such as corticosteroids, that can Promote decalcification from bones,” says this specialist.

We know that the older you get, the greater your risk of developing this disease. In fact, it is stated that starting at the age of 50, 20% of people can provide it, and from the age of 80 up to two-thirds. “It is a common disease in society,” concludes this Catalan rheumatologist.

Food is the key to fighting this disease.

Especially in the first years of life, up to the age of thirty, he points out that nutrition is the key to the formation of our skeleton because when we obtain the total amount of calcium in the skeleton, we achieve at this age what is called ‘beak bone mass.’

Here he stresses that calcium, as well as vitamin D, are two “essential” elements for bone health, and can be easily obtained through the diet. For this reason, Dr. Dasia Serda Gabaroy continues, consuming dairy products, milk, yogurt or cheese until then will help in this regard.

Of course, remember that everyone physiologically reduces the percentage of calcium in the bones, which is why it is always recommended to take a minimum amount of calcium and vitamin D for good bone health, and “if there is more osteoporosis.”

How much calcium should we consume to take care of our bones?

As for the recommended doses of calcium, he says that it should be about 600 mg/day every year; between 1 and 5 years, about 800 mg/day; from 6 to 10 years, 800-1200 mg/day; from 11 to 24 years: 1200 to 1500 mg/day.

In the case of men specifically, it indicates that from the age of 25 to 65 this intake should be 1,000 milligrams of calcium per day, and from the age of 65, 1,500 milligrams per day.

As for women, as we have explained that osteoporosis is more common, it is indicated that from the age of 25 to 50 years it is necessary to take a thousand milligrams of calcium daily; From the age of 50 years, if there is hormone replacement therapy 1000 milligrams per day, if not 1500 milligrams per day; From the age of 65 years, 1500 milligrams per day.

If pregnant and breastfeeding, take 1,200 to 1,500 milligrams daily, as suggested. He points out, for example, that a liter of milk contains a thousand milligrams of calcium. 100 grams of cheese, one thousand milligrams of calcium; yogurt, 200 milligrams of calcium; Drinkable yogurt, 300 mg calcium; A cup of cow’s milk contains 250 milligrams of calcium, or 150 grams of tofu (300 milligrams of calcium).

He warns that whole and skim milk contain the same amount of calcium. He points out that other leafy green foods contain calcium, such as a portion of cooked Swiss chard (300 mg calcium), 320 grams of broccoli (300 mg calcium), a 250-gram portion of spinach (300 mg calcium); or another 210 grams of boiled chickpeas; and half a can of sardines, about 95 grams, contains 300 mg calcium; or grilled sea bream or boiled shrimp, among others.

But he also points out that 45 grams of almonds provide 100 milligrams of calcium, as do 5 grams of figs, or 45 grams of hazelnuts, or 65 grams of sesame. If there is osteoporosis, he points out that this intake should be between 1000 and 1500 mg of calcium per day, although there are often patients who do not reach this figure with their diet, so pharmaceutical supplements in the form of pills, 600 mg, are usually recommended.

What foods should be avoided if you have osteoporosis?

On the contrary, we ask this specialist from the Hospital Sant Joan Despí Moisés Broggi about these foods that can be counterproductive to our bones, pointing to caffeine, so, according to the alert, if they take up to three units per day (either (in the form of coffee Or Coca-Cola, for example) ensures that nothing happens, although there may be problems if they are sick and drink too much caffeine, as this substance pulls calcium through the urine.

At the same time, he mentions the “bone-toxic” condition of alcohol, as he describes it, although he specifies that a normal glass of wine a day with food or dinner does not cause any problems. Of course, he sees that people who suffer from alcohol addiction face a high risk of developing osteoporosis, which he suggests can be reversed if consumption is reduced or stopped.

However, this member of the Spanish Society of Rheumatology warns that very salty foods also draw calcium through the urine, so be very careful when consuming salt these days.

What about vitamin D?

At the same time, he remembers that the main source of vitamin D is exposure to sunlight, although it is currently not recommended for long periods: “About 15 minutes, or before applying sunscreen, a little exposure, but in osteoporosis,” vitamin D supplements are also provided, about a thousand units per day to avoid deficiency and worsening of osteoporosis or reduced effectiveness of medications.

With all this, Dr. Cerda points out that anti-gravity exercises, walking, jumping, and dancing are very beneficial for not losing bone mass. “In this sense, sitting or being too sedentary slows down bone metabolism, so it’s not suitable in that sense either,” he points out.