Why is calcium an important part of my diet? How much should I be getting? What are some sources of calcium?

Calcium in the diet can play a vital role in preventing osteoporosis. Prevention involves attaining a healthy amount of bone mass before menopause, and maintaining a low rate of bone loss after menopause. Calcium helps do this.

Osteoporosis is one of the most debilitating diseases you can develop. It involves a loss of bone tissue that the body can't completely replace. This makes the bones thin, fragile, and more likely to fracture.

Studies have linked osteoporosis to the hormonal changes related to menopause. Reduced production of the hormone estrogen is the main cause of bone loss.

NIH Recommendations

The National Institutes of Health (NIH) have issued recommendations for the amount of calcium women should have each day. After menopause, the recommendation is 1500 milligrams (mg) if a woman is not using hormone replacement therapy (HRT) and 1000 mg if she is using HRT. After age 65, the recommendation is 1500 mg for all women.

There are many sources of calcium from food and from supplements. The body can only absorb about 500 milligrams at a time, so calcium intake should be spread throughout the day. Calcium carbonate, the most common type of calcium in supplements, should be taken with a meal. You should work with your doctor or health care provider to create the osteoporosis prevention plan that's best for you.