Create successful ePaper yourself
Turn your PDF publications into a flip-book with our unique Google optimized e-Paper software.
In addition, high-dose vitamin D<br />
supplements—often taken today—can<br />
severely deplete magnesium, creating or<br />
worsening an imbalance with calcium.<br />
A balanced combination of these<br />
nutrients provides optimum benefits.<br />
While calcium alone does not reduce<br />
fractures in older people, studies<br />
have found that a combination of<br />
vitamin D and magnesium has reduced<br />
the incidence of fractures, Alzheimer’s<br />
disease, and death.<br />
How to Get Enough<br />
Calcium—But Not Too Much<br />
Experts recommend 1,000 mg of calcium daily for adults, and 1,200 mg daily<br />
for women over 50 and men over 70. These refer to total intake from food<br />
and supplements, not supplements alone.<br />
To identify the right amount of supplemental calcium for you, calculate<br />
the amount of calcium in your diet. If you fall short, take supplements to fill<br />
the gap. For example, if you need 1,000 mg and your diet provides 700 mg,<br />
supplement with 300 mg.<br />
To get the full benefits, also take these nutrients that work with calcium:<br />
MAGNESIUM: Most Americans are deficient. To maintain a balance with calcium,<br />
the daily requirement would be at least half of your optimum calcium<br />
intake: 500 mg of magnesium for women up to age 50 and men up to age<br />
70, and 600 mg after that.<br />
VITAMIN D: Daily recommended amounts are 600 IU (15 mcg) for adults up<br />
to age 70 and 800 IU (20 mcg) thereafter, assuming you get minimal sun<br />
exposure. Use supplements to make up any shortfall in your diet or get a<br />
vitamin D blood test and take enough to achieve optimum blood levels.<br />
VITAMIN K 2<br />
: There is no set recommendation for daily intake of vitamin K 2<br />
,<br />
and studies have used a range of doses. Research supports 180 mcg daily<br />
of the MK-7 form and 1,500 mcg daily for the MK-4 form.<br />
How to Calculate Amounts of Calcium, Magnesium,<br />
and Vitamin D in Your Diet<br />
To track the amount of calcium, magnesium, and vitamin D in your typical<br />
meals, snacks, and beverages, use a website or app such as:<br />
myfitnesspal.com: website and app<br />
mynetdiary.com: app<br />
Calcium and Vitamin K 2<br />
Studies show that high levels of calcium<br />
can promote heart disease through<br />
calcification and stiffening of arteries.<br />
Vitamin K 2<br />
can prevent and possibly<br />
reverse these conditions, enabling calcium<br />
to be better utilized for bone health and<br />
other functions, without the risks.<br />
The richest food source of vitamin<br />
K 2<br />
is natto, a Japanese fermented soy<br />
food, but other foods are not likely to<br />
provide adequate amounts. Studies have<br />
found that two forms of the vitamin<br />
are effective: MK-4 and MK-7. Supplements<br />
may contain one or both forms,<br />
and the vitamin is sometimes combined<br />
with other nutrients in formulas for<br />
bone health.<br />
Click It<br />
Visit betternutrition.com for<br />
more articles about calcium,<br />
including:<br />
Can You Take Too Much Calcium?<br />
betternutrition.com/featuresdept/can-you-take-too-muchcalcium<br />
Calcium Myths and Facts<br />
betternutrition.com/checkout/<br />
calcium-myths<br />
Photo: adobestock.com<br />
Although free food-tracking versions of these are available, you may need<br />
to use a paid version to track specific nutrient intake. However, once you get<br />
a sense of where you stand, you won’t need to continually track individual<br />
nutrients unless you make significant changes in your diet.<br />
Eating for Bone Health<br />
betternutrition.com/diet-andnutrition/7-high-calcium-foodsfor-bone-health<br />
SEPTEMBER 2020 • 17
Change language