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Getting enough calcium? And other ways to help your bones age well

November 18, 2022 22 Comments

We know, don’t we, that calcium is important for bone health, and that resilient bones help reduce our fracture risk. And we really, really want to avoid fractures as we age. Research from Spain published in 2020 found the likelihood of dying within a year of a hip fracture was 27%. I had a wake-up call recently about my own calcium intake when I was researching for my new book on post-menopausal health (now safely delivered to the publisher, yay!)

In the UK, the NRV (Nutrient Reference Value, ie the recommended daily intake) for calcium is 700mg a day. In the US it’s 1200mg for women over 50, and in Australia and New Zealand it’s 1300mg. Nearly twice as much as the UK! Are we being told to take enough? And are we even getting that 700mg? I thought that I was bound to be – I consume plenty of calcium-rich foods – greens daily, kefir/yogurt  and beans nearly every day plus tofu and tinned sardines (with bones) weekly. I just assumed I was getting enough, without drilling into how much calcium is in those foods.  When I actually looked at dietary calcium levels, I was surprised. This is what I found:

CALCIUM

  • 100g canned sardines with bones – 351mg calcium
  • 100g tofu – 351mg
  • 100g Greek yogurt – 110mg
  • 100g cruciferous green vegetables – 99mg
  • 200ml semi-skimmed milk – 248mg
  • 100g beans – 110mg
  • 30g almonds – 72mg
  • 100g chickpeas – 105mg
  • 1 tbs chia seeds – 100mg
  • 1 tbs sesame seeds – 88mg

I’ve done the maths, as they say, and if I have yogurt, chia seeds and greens every day, beans most days plus tofu and sardines every week, that averages out at around 450mg a day. Less than two-thirds of the UK NRV and just one-third of that in the US or Australia/New Zealand.

SHOULD I TAKE A SUPPLEMENT?

I’ve looked at calcium supplements and some of them look like enormous lumps of chalk! But there are powders on the market, which might be easier to swallow. There are two main types available: calcium carbonate, which relies on stomach acid for absorption, so needs to be taken with food; and calcium citrate which is more easily absorbed. I know that many of my clients are prescribed supplements by their doctors following an osteopenia or osteoporosis diagnosis.

I’ve hesitated to buy a supplement because one widely-quoted research paper showed there’s only a tiny increase in bone mineral density – 1-2% – among those who take additional calcium, which is unlikely to impact fracture risk. The research team stated, ‘Evidence that calcium supplements prevent fractures is weak and inconsistent.’ Another study linked high calcium intake to increased dementia risk for women who already had cerebrovascular disease (which affects the blood supply to the brain, like stroke), although the researchers emphasised calcium supplements don’t cause dementia, of course. And consuming too much calcium has been linked to gallstone formation.

WHAT I’M DOING INSTEAD

Rather than take a supplement at the moment, I’m focussing on making sure I’m getting as much calcium as I can from plant sources. The great thing about calcium-rich plants is that they also contain nutrients which help absorption, like magnesium, beta carotene, vitamin C, boron, manganese and zinc. As we’ve written about here, Australian research found that women over 55 who ate more vegetables were less likely to be hospitalised with a fracture. The correlation was particularly strong with consumption of brassicas and alliums (onions, leeks, garlic etc). I’m also making sure I get enough vitamin D (from a supplement at this time of year), with vitamin K2 to move calcium to where we want it to be – our bones – rather than leaving it hanging around in our bloodstream where there’s a danger it may calcify blood vessel walls, which we absolutely don’t want.

I’ll continue to monitor my calcium intake. What do you do? Supplement or dietary sources? Let us know in the comments. And see below for calcium-rich recipes from the archive.

BETTER BRAIN CAMP

Better Brain Camp is focussed on creating habits that reduce dementia risk and building a lifestyle that supports your brain health.

We kick off on Monday February 27th  ach at 7pm. Recordings will be available and I’ll be giving you three months of support to embed the behaviours that will make a difference. Each session will be interactive and – I promise – fun! I’ll get you taking action, planning and prepping for better cognition, now and in the future.

If you’d like to know more about the course – click here for all the details 

CALCIUM-RICH RECIPES FROM THE ARCHIVE 

  • Spaghetti with sardines
  • Best-ever tofu stir fry
  • Lentils in red wine
  • Kale shakshuka
  • Sardine and watercress pate
  • Almond-ginger dipping sauce
  • Raspberry almond cake
  • Harissa-roasted vegetable salad

  

Susan

 

Photo Juan Jose Valencia Antia for Unsplash

« CAN WE IMPROVE OUR SLEEP – REALLY?
IS THERE AN OPTIMUM TIME OF DAY TO MOVE? »

Comments

  1. Sarah Lowes says

    November 18, 2022 at 2:29 pm

    I had a surgical menopause at 36 and have been on HRT (oestrogen only, no progesterone needed) ever since. I also take Nutrigold’s Bone Support Formula which includes calcium citrizorb (meaning it’s been processed to be bio-available i.e. easily used by the body) and Vit D3. I also take 800g of Vit D each day. My bone densitometry scans are fine.

    Reply
    • Susan Saunders says

      November 19, 2022 at 7:22 pm

      Thanks so much for sharing that, Sarah, good to know the protocols are working for you, and to have a supplement recommendation x

      Reply
  2. Lexi says

    November 18, 2022 at 2:32 pm

    What about cheese, Susan? I eat quite a lot of cheddar each week, on oat biscuits with butter or grated over a stir fry.

    Reply
    • Susan Saunders says

      November 19, 2022 at 7:26 pm

      Hi Lexi, Annabel and I love cheese, but I completely forgot to put it on the list!! It is a good source of calcium: cheddar has over 700mg per 100g, parmesan has the most – 1100mg per 100g. Thanks for the reminder!

      Reply
  3. Ursula Lucas says

    November 18, 2022 at 5:18 pm

    You don’t include milk in your list (and I see that someone else has mentioned cheese). Is there a reason for this? Surely milk (or other fortified milk) is a good inclusion in one’s diet?

    Reply
    • Susan Saunders says

      November 19, 2022 at 7:28 pm

      Milk and yogurt are both on the list already! I did forget cheese but have added it in response to another comment here. Dairy products are a great source of calcium but we need to make sure we’re also getting other nutrients, particularly vitamins D and K2 which help move it to our bones.

      Reply
  4. Miranda says

    November 18, 2022 at 5:47 pm

    I am osteopenic and the only advice from my doctor was to take a calcium supplement. When I looked into them it seemed that low calcium levels weren’t necessarily the reason for getting osteoporosis; the obvious ones were low oestrogen levels and low muscle mass. I eat a healthy diet, take Vitamin D, K and magnesium, and 2 years later my bone density is the same. So I’m now thinking of trying a supplement but it does seem to be the one area where there are such conflicting opinions and advice.
    More research is defintely needed.

    Reply
    • Lexi says

      November 18, 2022 at 6:27 pm

      Have you tried to increase your muscle mass, using dumbbells or resistance bands for instance?

      Reply
      • Miranda says

        November 18, 2022 at 6:45 pm

        Hi Lexi.
        My comment about muscle mass was concerning the reasons bone density reduces in women over 50 which isn’t necessarily to do with calcium deficiency. The research suggests it’s more likely that, and low oestrogen levels. So taking more calcium doesn’t quite make sense. One study says yes, one says no.
        I do what I can to increase muscle mass and take oestrogen. Am thinking of joining a gym to really go for it and do weight training!

        Reply
        • Lexi says

          November 18, 2022 at 6:47 pm

          Go for it!

          Reply
        • Susan Saunders says

          November 19, 2022 at 7:33 pm

          I love weight training! The benefits are enormous, not just in terms of muscle mass and bone density, but reduced falls, better glucose regulation, better cognition, improved cardiovascular system – the list goes on

          Reply
    • Susan Saunders says

      November 19, 2022 at 7:31 pm

      We’re all so individual that what works for one person may not work for another. Worth following your doctor’s advice and seeing if it makes a difference?

      Reply
  5. Miranda says

    November 18, 2022 at 5:48 pm

    PS: everyone over 50 should be having regular bone density scans, it goes without saying.

    Reply
  6. Sue Eaton says

    November 18, 2022 at 6:50 pm

    Reading Professor Tim Spector’s book, Food for life and he seems to be suggesting that research isn’t really backing calcium for osteoporosis now?

    Reply
    • Susan Saunders says

      November 19, 2022 at 7:35 pm

      Oh that’s interesting Sue. I haven’t read his book yet. My concern was really about getting to the NRV rather than having extra, and the huge variants in the recommended amount across the globe.

      Reply
  7. Gaynor says

    November 19, 2022 at 7:35 am

    I am also confused about calcium supplements especially since my cardiologist said I have some minor calcification of blood vessels. I don’t want to make it worse. However, because I am a coeliac and have trouble absorbing vitamins and minerals (how did that calcium get there and would it be worse if I wasn’t a coeliac?) I take a lot of vitamin supplements on doctor’s orders to improve chances of my gut absorbing something useful. I have a bone density reading on the low side. So confusing, but I will just continue to follow doctor’s orders, eat a healthy diet, get exercise, sunshine and sleep. I appreciate this blog and look forward to new posts.

    Reply
    • Susan Saunders says

      November 19, 2022 at 7:50 pm

      Thanks for your kind words Gaynor. Really important to exercise for strength and balance to support bone health – I might have to do another blog post!

      Reply
  8. Anna Claude says

    November 19, 2022 at 9:31 am

    Hi – from the Australian perspective, I’m shocked that the UK RDV is so low. On the upside, you do have some great websites with very reputable advice, for example the Royal Osteoporosis Society! A note on you list above – not all tofu is calcium rich, only the firm set type. It pays to read the labels carefully.

    Reply
    • Susan Saunders says

      November 19, 2022 at 7:51 pm

      Good to hear the Australian point of view, thanks Anna! Yes the ROS is fantastic and you’re right about firm tofu being best for calcium. Thank you for making that point

      Reply
  9. Maria says

    November 22, 2022 at 8:36 pm

    You have to be aware that Vitamine D3 – if taken without Calcium supplement – extracts calcium from the bones. That’s why you always have to take them together or eat very calcium rich food together with your Vitamine D3. I learned from a wise Indian doctor and it makes sense. That’s why I stoppen taking Vit D3 as well as Calcium tablets. I make sure I exercise (the best for bones), expose my skin to the sun whenever it’s there and eat calcium rich food. Canned Cod liver is also good to eat once a week (delicate and so cheap).
    Note that washing yourself with soap – degreasing the skin – is problematic for the reception of sun light, transforming it to Vit D3 and processing it through your body. I stopped washing my body with soap, only my hair with baby shampoo or Sebamed PH neutral and it works well for my skin and hopefully also for my bones.

    Reply

Trackbacks

  1. Bones, muscles and Age-Well Christmas recipes - The Age-Well Project says:
    December 18, 2022 at 8:45 pm

    […] wrote about calcium intake a few weeks ago, as I was concerned that I wasn’t getting the UK’s NRV (Nutrient Reference Value, ie the […]

    Reply
  2. Bones, Muscles and Protein - Age Well Project | lorrie graham says:
    December 19, 2022 at 3:01 pm

    […] wrote about calcium intake a few weeks ago, as I was concerned that I wasn’t getting the UK’s NRV (Nutrient Reference Value, ie the […]

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Welcome to The Age-Well Project

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Everything we’ve learnt about ageing well points Everything we’ve learnt about ageing well points to a time (for women at least) in their mid-60s when the chronic conditions of ageing, like diabetes, heart disease and dementia, are - statistically - more likely to kick in. 

And we know that our reproductive hormones do so much more than prepare us to have periods and babies, we have receptors for them throughout our bodies and brains. 

Oestrogen, in particular, helps keep bones strong, blood vessels flexible, brains firing and inflammation levels low. Essentially, it wraps us up in a cosy protective cloak to keep us safe and healthy while we're able to reproduce, but once the eggs have run out - we're on our own! 

Between the average age of menopause at 51, and that time in our 60s when the chronic conditions of ageing are more likely to kick in, we have a decade or so in which it’s vital to focus on our health.

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If you’re lucky enough to have good metabolic he If you’re lucky enough to have good metabolic health you might want to thank your Mum today. Recent studies have found that women who move around during their reproductive years and during pregnancy and then breastfeed for a bit pass on a compound in their milk called 3SL which provides lifelong protection against poor metabolic health. The offspring of moving, breastfeeding Mums appear to have a lower lifetime risk of heart disease, type 2 diabetes and other chronic metabolic disease. Even gentle strolling during pregnancy and while nursing can produce this compound. So today we thank our Mums for that - as well as everything else.  Susan’s mum in the hat. Annabel’s mum in the pony tail. 

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There’s been lots of good news for walkers recen There’s been lots of good news for walkers recently. A study published last month found that over-60s who walked between 6000 and 9000 steps a day cut their risk of heart disease (including strokes and heart attacks) by 40-50 percent, when compared to a more typical 2000 steps a day. In fact this study found that for every additional 1000 steps walked, the risk fell still further. 

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The campaign this year reminds us to embrace equity as a way to recognise that each of us has different circumstances, and we need different resources and opportunities to reach an equal outcome. Of course, this is as vital in ageing and health outcomes as in every other field.  

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We’ve learned to love walking backwards! So many We’ve learned to love walking backwards! So many benefits when it comes to ageing well. 

If you’re not sure how to start or are worried about looking silly (we were) - there are lots of tips on the blog, link in bio. 

If you’re a backwards walker, let us know in comments below! 

If you’re planning to start, save this post for when you’re ready for some reverse walking 

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