Lreereg Counting On Calcium WhenDairy Won’t Do by Miriam Nelson, Ph.D. (NAPSA)—Make no bones about it, everyone needs calcium for strong bones and teeth, weight management and general good health. Recent _research suggests the appropriate 4. amountof cali cium varies with WS age and sex. Here are recommended daily amountsfor: @) Girls ages Dr. Nelson 11-24: 1,500 mg 1,200- e Pregnant or nursing teens: 1,600-1,900 mg Womenages 25-50: 1,000 mg e Pregnant or nursing women: 1,200-1,500 mg Postmenopausal women on estrogen replacement therapy: 1,000 mg Postmenopausal women not on estrogen replacement therapy: 1,500 mg Womenover age 65: 1,500 mg Men over age 25: 1,000 mg Unfortunately, for some people, many of the best sources of cal- cium—milk, cheese and other dairy products—are “forbidden” foods. Those who suffer from lactose intolerance often omit dairy products all together as the only wayto avoid gas, bloating and dis- comfort. I often suggest to people who can’t eat dairy products that they make it a daily habit to take cal- cium supplements. Doses should be taken two to three times a day, depending on your calcium needs, in units of 500 mgor less, as that is all the calcium the body can A. The majority of calcium sup- plements are made from calcium carbonate or calcium citrate. Calcium carbonate is most effective when taken with food, and seems to have a greater tendency to cause gas and bloating. Calcium citrate supplements such as Citracal can absorb at one time. Here are a few of the most fre- be taken any time, with or without am asked. also be a better choice for people with lower stomach acid and those quent calcium-related questions I Q. I have heard it’s best to get calcium through natural foods such as milk and yogurt, but dairy products really upset my stomach. How can I be sure I am getting enough calcium through the other foods I eat? A. People who lack the lactose enzyme to digest diary products may have a hard time getting the appropriate amount of cal- cium through their daily food intake. While lots of foods fortified with calcium are available, most people still don’t reach their recommended daily intake through fortified foods alone, especially if they’re unable to eat dairy products. Non-dairy calcium sources include sardines, salmon, oysters, scallops, broccoli, okra and kale. A calcium supplement is another resource to help meet your daily calcium requirement. Q. I know there are different kinds of calcium supplements, what’s the difference? food, and usually do not cause gas or bloating. Calcium citrate may who take antacids, H2 Blockers, or Proton PumpInhibitors, as cal- cium citrate supplements have high absorption that does not require stomachacid. Q. Lam under 30 years old, should I be worried about my bones yet? A. Everybody needs calcium every day. Calcium helps muscles and nerves function. Adults consuming under 600 mg of calcium daily increase their risk of developing osteoporosis, a disease that leads to bone fractures. Combin- ing the appropriate calcium intake throughout adulthood with regular exercise will help build strong bones and can help prevent osteoporosis. Be proactive about maintaining good bone health, your bones dependonit. Dr. Nelson is the authorof the “Strong Women”bookseries. Citra- cal is a product of the Mission Pharmacal Company.
