Sources Of Calcium: Osteoporosis

Content provided by the Faculty of the Harvard Medical School

Sources of calcium

One thing is certain — the word is out about the importance of calcium. Thanks in part to the high-profile "Got Milk?" campaign, in which celebrities like Britney Spears and the cast of "Everybody Loves Raymond" model their milk mustaches and tout the bone-building power of dairy products, most Americans are aware of the value of calcium. Now, more foods than ever are fortified with calcium, including some cereals, orange juice, and certain kinds of margarine.

Still, most people aren't consuming enough of it. According to the National Osteoporosis Foundation, many women — young and old — get less than half the amount of calcium they need each day. (See "Getting the calcium you need" to find out how much calcium you should include in your diet.)

Most experts believe that it's best to get vitamins and minerals from food, rather than supplements, although scientists don't yet have a complete understanding of all the nutrients in food or how they work together. For example, the National Institutes of Health–sponsored Dietary Approaches to Stop Hypertension (DASH) study demonstrated that a high-calcium diet rich in fruits, vegetables, and low-fat dairy products can substantially lower blood pressure. But calcium supplements seem to have no effect on blood pressure, and they can increase the likelihood of developing kidney stones in people who are susceptible to them.

Last updated:	January 23, 2007