In 2010, a meta-analysis of data from a dozen clinical trials, including the Women’s Health Initiative, found calcium supplementation to be associated with a 20-30% increase in heart attack risk in older women. 🙁
Oh. no. Why do researchers/doctors make it so hard on us? They recommend this, and that… and then change their minds. grrr (yes, that’s a growl). Medicine is an always evolving science, and we must learn to be patient and accept new guidelines. Be grateful you live in an era with medical advancements, helping us live healthier lives. (That’s my two cents)
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So it’s kind of a catch 22 (what is a catch 22, anyways?)… protect your bones or protect your heart? Most doctors agree, you can protect both! yay!
From the research:
- Calcium intake through diet did not increase the risk of heart attack, therefore get your recommended calcium from your DIET!
- If your diet is still inadequate in calcium (come on people, try harder :))… talk to your doctor first before supplementing with calcium.
- Research found no increased risk when calcium was supplemented with vitamin D, therefore if you must take calcium supplements make sure they include vitamin D.
So, how much calcium do I need?
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months* | 200 mg | 200 mg | ||
| 7–12 months* | 260 mg | 260 mg | ||
| 1–3 years | 700 mg | 700 mg | ||
| 4–8 years | 1,000 mg | 1,000 mg | ||
| 9–13 years | 1,300 mg | 1,300 mg | ||
| 14–18 years | 1,300 mg | 1,300 mg | 1,300 mg | 1,300 mg |
| 19–50 years | 1,000 mg | 1,000 mg | 1,000 mg | 1,000 mg |
| 51–70 years | 1,000 mg | 1,200 mg | ||
| 71+ years | 1,200 mg | 1,200 mg |
* Adequate Intake (AI)
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Yogurt, plain, low fat, 8 ounces | 415 | 42 |
| Orange juice, calcium-fortified, 6 ounces | 375 | 38 |
| Yogurt, fruit, low fat, 8 ounces | 338–384 | 34–38 |
| Mozzarella, part skim, 1.5 ounces | 333 | 33 |
| Sardines, canned in oil, with bones, 3 ounces | 325 | 33 |
| Cheddar cheese, 1.5 ounces | 307 | 31 |
| Milk, nonfat, 8 ounces** | 299 | 30 |
| Milk, reduced-fat (2% milk fat), 8 ounces | 293 | 29 |
| Milk, buttermilk, 8 ounces | 282–350 | 28–35 |
| Milk, whole (3.25% milk fat), 8 ounces | 276 | 28 |
| Tofu, firm, made with calcium sulfate, ½ cup*** | 253 | 25 |
| Salmon, pink, canned, solids with bone, 3 ounces | 181 | 18 |
| Cottage cheese, 1% milk fat, 1 cup | 138 | 14 |
| Tofu, soft, made with calcium sulfate, ½ cup*** | 138 | 14 |
| Instant breakfast drink, various flavors and brands, powder prepared with water, 8 ounces | 105–250 | 10–25 |
| Frozen yogurt, vanilla, soft serve, ½ cup | 103 | 10 |
| Ready-to-eat cereal, calcium-fortified, 1 cup | 100–1,000 | 10–100 |
| Turnip greens, fresh, boiled, ½ cup | 99 | 10 |
| Kale, fresh, cooked, 1 cup | 94 | 9 |
| Kale, raw, chopped, 1 cup | 90 | 9 |
| Ice cream, vanilla, ½ cup | 84 | 8 |
| Soy beverage, calcium-fortified, 8 ounces | 80–500 | 8–50 |
| Chinese cabbage, bok choi, raw, shredded, 1 cup | 74 | 7 |
| Bread, white, 1 slice | 73 | 7 |
| Pudding, chocolate, ready to eat, refrigerated, 4 ounces | 55 | 6 |
| Tortilla, corn, ready-to-bake/fry, one 6″ diameter | 46 | 5 |
| Tortilla, flour, ready-to-bake/fry, one 6″ diameter | 32 | 3 |
| Sour cream, reduced fat, cultured, 2 tablespoons | 31 | 3 |
| Bread, whole-wheat, 1 slice | 30 | 3 |
| Broccoli, raw, ½ cup | 21 | 2 |
| Cheese, cream, regular, 1 tablespoon | 14 | 1 |
* DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents among products within the context of a total daily diet. The DV for calcium is 1,000 mg for adults and children aged 4 years and older.
Protect your bones & your heart, and get your calcium from your diet. 🙂
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1 Comment
Oh wow that is interesting, and kind of disturbing, ugh!! I mean a heart attack would stink, but do I really have to give up my calcium gummies?!? I love those things!! Just kidding, just kidding, I will definitely work on getting more from my diet! Fro yo? Yes please. I am kind of wondering about the risk when taken with Vitamin D …because all supplements I have seen do in fact also have vitamin D? I wonder if there is a specific amount it should contain? Either way, thanks for sharing! Very interesting, and informative as alwaysss:)