Question : I HAVE just been confirmed as suffering from
osteoporosis. I was shocked when the doctor told me
about my condition as I drink a glass of milk every day.
Could you please tell me what is the recommended dosage
of elemental calcium? Are there any foods I should avoid ?
Answer : THE Nutrition Society of Malaysia recommends a daily
calcium intake of 1,000-1,200mg/day for both men and
women. While calcium intake is important in dealing with
osteoporosis, there are other considerations as well, as in
dietary calcium absorption by the body, the type of calcium
consumed, and the balance of calcium and other minerals.
Calcium, whether from diet or from a supplement, is
absorbed best when taken in divided doses of 500mg or less.
This is because the amount of calcium exceeding 500mg will
result in decreased absorption.
Opt for calcium citrate or calcium hydroxyapaptite. Both
calcium citrate and calcium hydroxyapaptite are the preferred
forms of calcium to supplement with, for better absorption and
decreased risk of developing kidney stones. Zinc and vitamin
D3 are added for synergistic action and enhanced absorption.
Consume whole grains and calcium foods at different times.
This is because whole grains contain a substance that binds
with calcium and prevents its uptake.
Besides that, avoiding certain foods may be beneficial. For instance,
avoid phosphate-containing drinks and foods such as soft drinks and alcohol.
Limit your consumption of citrus fruits and tomatoes as these foods may
inhibit calcium intake. Avoid yeast products which are high in phosphorus,
which competes with calcium for absorption by the body.
Reduce your coffee intake. Caffeine has been linked to
calcium loss. In one study, adults given 300mg of caffeine
excreted more than the normal amount of calcium in the urine.