How much calcium is needed as we age?

This is an article written for Silvercare: silvercare.org.nz

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‍The Importance of Calcium in Older Adults' Diets: A Key to Strong Bones

As we journey through life, our bodies undergo various changes, and one aspect that demands attention, especially as we age, is our bone health. Bones provide structural support, protect vital organs, and serve as a reservoir for essential minerals like calcium. While we often hear about the significance of calcium in our diets during childhood and adolescence, its importance remains as we transition into older adulthood. Let's delve into why getting enough dietary calcium is crucial for older adults and how to ensure you're meeting your daily requirements.

Why Calcium Matters

Calcium plays a fundamental role in maintaining bone health throughout our lives. As we age, bone density naturally declines, making bones more susceptible to fractures and osteoporosis, a condition characterised by weakened and brittle bones. Adequate calcium intake, along with other essential nutrients, helps mitigate these risks and ensures that our bones remain strong and resilient.

Meeting Calcium Needs Through Diet

While calcium supplements are available, the best way to obtain this vital mineral is through a balanced diet rich in calcium-containing foods. Older adults (>70 years of age) should aim for around 1,300 milligrams of calcium per day according to the Ministry of Health, New Zealand.

Incorporating a variety of calcium-rich foods into your meals can help you meet your daily needs. Dairy products are the richest source of calcium and two to three serves, e.g. a cup of milk, a pottle of yoghurt or two slices of cheese, per day will maintain adequate calcium intake.

For those who are lactose intolerant or prefer plant-based alternatives, calcium-fortified dairy substitutes like soy milk can be equally beneficial. A single serving of fortified soy milk (approximately 250 mls) can provide approximately 300 milligrams of calcium, contributing significantly to your daily intake.

Soy foods, such as tofu and soybeans, offer a double benefit for bone health. Not only are they rich in calcium, but they also contain isoflavones, natural compounds that may help preserve bone mass, particularly important for women as they age.

Additionally, incorporating various plant-based sources of calcium into your diet diversifies your nutrient intake while promoting bone health. Foods like Brazil nuts, sesame seeds, green leafy vegetables (such as broccoli), dried figs, and canned salmon (with bones) are all excellent sources of calcium. A 90-gram tin of salmon with bones can provide approximately 200 milligrams of calcium, making it a convenient and nutritious option.

Nutrient Synergy for Bone Health

It's essential to recognise that calcium doesn't work alone in maintaining bone health. Other nutrients, such as vitamin K, potassium, and vitamin C, found abundantly in plant-based foods, also play crucial roles. Vitamin K aids in bone formation and mineralisation, while potassium helps maintain bone density by neutralising acids that can leach calcium from bones. Additionally, vitamin C supports collagen production, contributing to the structure and strength of bones.

Prioritising adequate calcium intake is vital for older adults to maintain strong and healthy bones. By incorporating a diverse array of calcium-rich foods into your diet and paying attention to complementary nutrients, you can support your bone health and enjoy an active and fulfilling lifestyle as you age. Remember, investing in your bone health today ensures a sturdy foundation for the years to come.

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Here's a simple meal plan for an older adult aiming to consume at least 1300mg of calcium per day:

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Breakfast:

• 1 cup of fortified breakfast cereal (300mg)
• 1 cup of calci trim milk (475mg)

·       1 medium-sized banana (5mg)

Snack:

·       25g cheese with whole grain crackers (220mg)

Lunch:

·       Spinach and feta cheese omelette made with 2 eggs, 1 cup of spinach, and 30g of feta cheese (250mg)

·       1 slice of whole grain toast (30mg)

Snack:

• 1 medium-sized apple (10mg)
• 30 grams of Brazil nuts (45mg)

Dinner:

• 1 serving of calcium-set tofu stir-fry (400mg)
• 1 cup of cooked amaranth (150mg)
• 1 cup of steamed Asian green vegetables (e.g., bok choy or kale) (100mg)

Calcium Intake Per Meal:

• Breakfast: 780mg
• Snack: 220mg
• Lunch: 610mg
• Snack: 55mg
• Dinner: 650mg

Total: 2315mg calcium

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