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  • Q&A with Australian Health Practitioners

    What is the best source of calcium if I think I'm at risk for osteoporosis?

    Related Topics
    Nutrition Osteoporosis & Bone Health
    I am in my mid 20's with a very petite frame. My mother had osteoporosis so I'd like to minimize my chances by ensuring I have enough calcium in my diet. What is the best source? Is it enough to drink a glass of milk a day?
    • 2 answers
    • Chris Fonda
    • Dr Kevin Lee
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    Chris Fonda

    Dietitian, Nutritionist, Sports Dietitian

    As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile

    The best sources of calcium come from dairy products (milks, yoghurt and cheeses). Low fat varieties tend to have more calcium in them compared to their full fat counterparts. It is recommended that women achieve a daily calcium intake of around 1000mg per day.

    When choosing dairy products, apart from looking at the fat and energy content, focus also on how much calcium they provide per serve. Aim for milks and yoghurts that have around 300mg of calcium per serve. Two to three dairy servings per day will provide you with adequate amounts of calcium.

    Apart from dairy, dark green leafy vegetables, almonds, salmon with bones and broccoli also contain good amounts of calcium. Keep in mind that some of these sources of calcium contain natural chemicals (e.g. phytates and oxalates) which prevent the absorption of calcium so aren't the best source of bioavailable calcium. You shouldn't have to supplement with calcium if you are eating the recommended amounts I have suggested above. However, some poople may need supplementation.

    Apart from calcium, vitamin D is also important for bone health. Vitamin D actually helps your body absorb more calcium. The best source of vitamin D is sunlight. You can also find small amounts of vitamin D in foods such as egg yolks, oily fish, oils, and some milks and margarines fortified with vitamin D.

    For more expert dietary advice, find yourself a local Accredited Practising Dietitian (APD). APD's are experts in nutrition and dietetics and can help you formulate a plan that incorporates enough calcium and vitamin D into your day. You can find one by logging onto www.daa.asn.au

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    Dr Kevin Lee

    Endocrinologist, Nuclear Medicine Physician

    Consultant Physician in Endocrinology, Diabetes & Nuclear Medicine. I am on Twitter @dr_kevinlee. I am on Facebook https://www.facebook.com/kevinleefracp/ I help patients with obesity, diabetes, thyroid, … View Profile

    Excellent post from Chris, thanks.

    In short, one glass of milk is unlikely enough if there is no additional calcium-containing products, especially if one is at risk of osteporosis.

    I would also like to raise awareness there has been recent data to suggest a possible link between calcium tablets and increased risk of heart attacks. This link is weak at best and not definitive nevertheless it's widely published in the media.

    See Osteoporosis Australia's statement on this:
    http://www.osteoporosis.org.au/sites/default/files/files/Reviewed%20June%202013%20-%20letterhead%20pdf.pdf

    Therefore in general, dietary source of calcium is strongly recommended, then if it is deemed insufficient then calcium supplementation can be used.

    See Osteoporosis Australia to learn more about how much dietary calcium is enough:
    http://www.osteoporosis.org.au/calcium

    Regards,
    Dr Kevin Lee
    BSc, MBBS, MHS(Clin Epi), FRACP
    Consultant Physician Endocrinologist

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