# Calcium Intake for Osteoporosis Prevention Osteoporosis is a condition characterized by weak and brittle bones, which increases the risk of fractures. One of the key factors in preventing osteoporosis is ensuring adequate calcium intake. Calcium is a vital mineral for bone health, and it plays a crucial role in maintaining bone density and strength. ## Why Calcium is Important Calcium is the primary mineral found in bones and teeth. It provides structural strength and rigidity. When the body doesn't get enough calcium from the diet, it starts to take calcium from the bones, leading to decreased bone density and increased risk of osteoporosis. ## Recommended Calcium Intake The recommended daily intake of calcium varies by age and gender. For adults, the general guideline is: - Women aged 19-50: 1,000 mg per day - Women aged 51 and older: 1,200 mg per day - Men aged 19-70: 1,000 mg per day - Men aged 71 and older: 1,200 mg per day ## Sources of Calcium There are several dietary sources of calcium, including: - Dairy products like milk, cheese, and yogurt - Leafy green vegetables such as kale and broccoli - Fortified foods like orange juice and cereals - Fish with edible bones, such as sardines and salmon ## Calcium Supplements If it's difficult to get enough calcium from food alone, calcium supplements can be an option. However, it's important to consult with a healthcare provider before starting any supplements, as excessive calcium intake can lead to other health issues. ## Other Factors in Bone Health While calcium is essential, it's not the only factor in maintaining bone health. Vitamin D is also crucial as it helps the body absorb calcium. Weight-bearing exercises, such as walking and strength training, can also help improve bone density. ## Conclusion Ensuring adequate calcium intake is a key strategy in preventing osteoporosis. By incorporating calcium-rich foods into your diet and considering supplements if necessary, you can help maintain strong and healthy bones. Always consult with a healthcare provider for personalized advice on calcium intake and bone health.