Older adults should supplement calcium to prevent falls

Here’s the information on calcium supplementation adapted for a U.S. audience, with culturally relevant phrasing, units, and dietary preferences:

​Why Calcium Matters​

Osteoporosis is common among older adults, making bones fragile and increasing fracture risks from falls. Adequate calcium and vitamin D intake through diet or supplements helps prevent bone loss and reduces these risks.

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​Recommended Daily Intake (Adults 50+)​​

Nutrient	Amount
​Calcium​	1,000 mg (max 2,000 mg)
​Vitamin D​	15–20 mcg (600–800 IU; max 50 mcg/2,000 IU)
Based on the NIH Office of Dietary Supplements guidelines.

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​Top Calcium-Rich Foods​

​Dairy & Alternatives​

• Milk (1 cup: 300 mg)
• Yogurt (1 cup: 300–400 mg)
• Cheese (e.g., cheddar: 1 oz/200 mg)
• Fortified plant milks (e.g., almond, soy: 1 cup/300–450 mg).

​Plant-Based Sources​

• Tofu (½ cup, calcium-set: 250–750 mg)
• Edamame (1 cup: 98 mg)
• Leafy greens: Collard greens (1 cup cooked: 268 mg), kale (1 cup cooked: 177 mg), bok choy (1 cup cooked: 160 mg)
• Almonds (1 oz: 76 mg)
• Tahini (2 tbsp: 128 mg).

​Seafood​

• Canned sardines (3 oz with bones: 325 mg)
• Salmon (3 oz with bones: 180 mg)
• Shrimp (3 oz: 55 mg).

​Fortified Foods​

• Breakfast cereals (varies: 100–1,000 mg/serving)
• Orange juice (1 cup fortified: 350 mg).

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​Vitamin D Sources​

• Fatty fish (salmon, mackerel: 3 oz/570–815 IU)
• Egg yolks (1 large: 44 IU)
• Fortified milk/orange juice (1 cup: 120 IU)
• Mushrooms (UV-exposed: 1 cup/400 IU)
• Sunlight: 10–15 min midday sun (arms/legs exposed) 2–3x/week.

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​Effective Strategies for Better Absorption​

1. ​Pair Smartly:​​
   1. Combine calcium-rich foods with vitamin D (e.g., salmon with kale).
   1. Avoid high-oxalate greens (spinach, beet greens) as primary calcium sources—oxalates block absorption.
2. ​Cooking Tips:​​
   1. Blanch high-oxalate greens to reduce oxalic acid.
   1. Use bone-in canned fish (e.g., sardines) or calcium-set tofu.
   1. Add tahini/almonds to salads or smoothies.
3. ​Supplements (if needed):​​
   1. Choose: Calcium citrate (easy absorption; no food required) or calcium carbonate (take with food).
   1. Avoid exceeding 500 mg calcium per dose—split larger doses.
4. ​Lifestyle Habits:​​
   1. Weight-bearing exercise (walking, lifting) 3–5x/week strengthens bones.
   1. Limit alcohol (<1 drink/day) and caffeine (<300 mg/day).
   1. Quit smoking—nicotine reduces bone density.

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​Habits to Limit​

• ​Excess Sodium:​​ >2,300 mg/day increases calcium loss.
• ​Soda:​​ Phosphoric acid (in colas) may leach calcium.
• ​Unbalanced Protein:​​ Very high intake strains kidneys; aim for 0.8 g/kg body weight.

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Consult a doctor or dietitian before starting supplements—excess calcium may cause kidney stones or heart issues.