Osteoporosis New Zealand

Nutrition and its relationship to osteoporosis

To reach optimal peak bone mass and continue building and maintaining bone tissue as you get older, there are several factors you should consider:

Calcium

An inadequate supply of calcium over the lifetime is thought to play a significant role in contributing to the development of osteoporosis. Many published studies show that low calcium intakes appear to be associated with low bone mass, rapid bone loss, and high fracture rates. National nutrition surveys have shown that many people consume considerably less than the amount of calcium recommended to build and maintain healthy bones.

Good sources of calcium include low fat dairy products, such as milk, yoghurt, cheese and ice cream; dark green, leafy vegetables, such as broccoli, bok choy and spinach; sardines and salmon with bones; tofu; almonds; and foods fortified with calcium, such as orange juice and some cereals. Depending upon how much calcium you get each day from food, you may need to take a calcium supplement.

The body's need for calcium changes,  The need is greater during childhood and adolescence, when the skeleton is growing rapidly, and during pregnancy and breastfeeding. Postmenopausal women need to consume more calcium. This may be caused by inadequate amounts of vitamin D which is necessary for intestinal absorption of calcium. As you age, your body becomes less efficient at absorbing calcium and other nutrients. Older adults also are more likely to have chronic medical problems and to use medications that may impair calcium absorption. 

Vitamin D

Vitamin D plays an important role in calcium absorption and in bone health. It is made in the skin through exposure to sunlight. While many people are able to obtain enough vitamin D naturally, studies show that vitamin D production decreases in the elderly and in people who are housebound. These individuals may require vitamin D supplementation to ensure a daily intake of between 400 to 800 IU of vitamin D. Spending 15-30 minutes outside each day helps ensure you have adequate vitamin D levels.

This information has been reproduced with the permission of The Osteoporosis and Related Bone Diseases National Resource Centre, Washington DC, USA

Recommended daily calcium allowance