Tag Archives: calcium

Prevent Hip Fractures with Calcium and Vitamin D

According to the CDC:  In 2004, there were more than 320,000 hospital admissions for hip fractures, a 3% increase from the previous year. However, from 1996 to 2004, after adjusting for the increasing age of the U.S. population, the hip fracture rate decreased 25% (from 1,060 per 100,000 population to 850 per 100,000 population).   In 1990, researchers estimated that the number of hip fractures would exceed 500,000 by the year 2040.7  In 1991, Medicare costs for hip fractures were estimated to be $2.9 billion.

A study revealed daily supplementation of 1.2 g (1,200 mg) of calcium and 800 IU (20 μg) of vitamin D3 given as two pills of 400 IU each was safe and decreased the incidence of fractures among elderly women.  As these results demonstrate, it may never be too late to prevent hip fracture.

Fracture reduction can be achieved by increasing bone density through a combination of medication, weight-bearing exercise, and a bone healthy diet that includes adequate calcium and vitamin D intake.   Food sources of vitamin D are limited. Fatty fish, cod liver oil, egg yolks, fortified milk, and other fortified foods (margarine, yogurt, juice) provide some vitamin D.   However, most people are not able to get adequate amounts of vitamin D through food sources. Therefore, vitamin D supplementation is usually recommended.

Foods high in calcium

300 mg

  • 1 cup milk
  • 1 cup yogurt
  • 1 cup calcium fortified soy or rice milk
  • 1 cup calcium fortified orange juice
  • 1.5 ounces natural cheese (cheddar, mozzarella, or swiss)
  • 2 ounces processed cheese (american)
  • 1 cup ready to eat pudding
  • 1 cup macaroni and cheese

200 mg

  • 3 ounces canned salmon (soft bones)
  • 3 ounces sardines (soft bones)
  • 1 cup calcium-fortified cereal
  • 1 ounce feta cheese

150 mg

  • 1 cup cottage cheese
  • 1/2 cup tofu
  • 1 slice calcium-fortified bread

Do you meet the requirements for Vitamin D and Calcium on a daily basis?  For more information contact Diana.