We need more calcium as we age

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I periodically obsess about certain things. I become totally focused on an off-the-beaten-track topic and cannot get it out of my head.

Right now it's vitamin D and calcium. See what I mean ... is that something you've thought about a lot lately? No? I suspected as much. Not to worry, I'm overthinking it on behalf of all of us.

First of all, we need vitamin D and calcium (in combination) to prevent bone loss as we age. Even if we're on prescription medications for conditions involving our bones (for example, osteoporosis) we need adequate amounts of vitamin D and calcium for those medications to be effective.

Bone loss is a big deal (and it's not just me who needs to worry, by the way, it's all of us). It can lead to broken hips. Did you know most health experts say more than 25 percent per cent of older adults die within six months of a hip fracture?

See what I mean? A good reason for a little obsession.

People ages 51-70 need 400 IU (international units) of vitamin D each day and folks over age 71 need 600 IU per day. (Some think that even more is better — but that's another column completely). When it comes to calcium, the general recommendation seems to be aging adults need 1,200 milligrams (mg) each day.

In this area, most of the time, we get some of our vitamin D from sunlight. Seems simple enough, but for some people that's not always possible. Enter the right kind of foods and vitamin D supplements. Recent thinking recommends vitamin D3 (rather than D2) because it's more readily absorbed. Most supplement makers have switched to D3, but check with your pharmacist.

Actually, you might want to talk to your health provider about all of this — who knows, you may be able to educate each other.

I know I'm getting the right kind of vitamin D from the salmon I eat (at least) twice weekly and the tuna salad I have occasionally. If I thought I could handle cod liver oil daily I'd probably get a whole lot more. (So far, obsession has not moved to that level.)

By the way, "there's growing evidence that Vitamin D is not only good for bone health but for muscle strength and prevention of some cancers and other illness" (University of California Berkeley, Wellness Letter, August 2007)

Some of my calcium comes from the yogurt I eat for breakfast and the mozzarella cheese I usually have at noon. Most aging people have to supplement to get the calcium they need — and calcium carbonate is still the best source, according to a recent issue of Consumer Reports on Health. Absorption is an issue here too — of a different sort. Some health experts say our bodies best handle 500-600 mg of calcium at one time.

Okay ... enough. I'm still thinking about all this but I feel satisfied, even a little purged by handing off all this information to you — hope it was useful. Now, if you'll excuse me, I'm adjourning to our sun-filled deck to eat a very large cup of vanilla yogurt.

Sharon Johnson is an associate professor in the College of Health and Human Sciences at Oregon State University and on the faculty of the OSU Extension Service. She can be reached at s.johnson@oregonstate.edu

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