Calcium

One of the key nutrients involved in bone metabolism is calcium. Not only is calcium a crucial nutrient for bone health, but it is also required for proper functioning of the muscles, nerves, heart, and blood clotting. As a result, the body regulates calcium blood levels, and low levels allow bone reserves to break down in order to rais

e levels back to normal. The fact is, teeth and bones serve as the reservoir for approximately 99% of the body’s calcium, and the remaining 1% is in the blood.

Postmenopausal women are at a greater risk as the largest loss of bone mineral density occurs in the 5 years following menopause. Women over the age of 50 should aim for 1,200 mg per day and men up to age 70 should aim for 1,000 mg per day, which increases to 1,200 mg after age 70.

Excellent sources of calcium include low-fat milk products, beans, and dark leafy greens. Many older adults suffer from lactose intolerance, which may make meeting calcium requirements difficult. As a result, lactase containing products, calcium-fortified foods, and supplements may be necessary to meet daily calcium requirements (NASM).