‘Got Milk’ is an age old and kinda outdated slogan, but it turns out that there’s something behind those pesky ads to get your body much needed calcium.
Fact: Your bones grow stronger until you’re 30 years old. After 30, bone destruction out weights bone production. In other words, your bones can’t get any stronger. You can only stop them from getting weaker.
For this reason, calcium is no vitamin to snub. Our bodies need calcium. It’s a fact. Calcium makes and keeps our bones strong. The question is how do we get enough calcium and how much is enough?
How Much Calcium Do We Actually Need
Recommendations calls for 1,000 milligrams (mg) a day for women ages 50 and younger and 1,200 mg for women over 50. Remember, after 30 your bones aren’t getting stronger anymore, so you can only stop them from weakening.
Yet, according to Dr. Walter Willett, chair of the Department of Nutrition at Harvard T.H.Chan School of Public Health, we can benefit from as little as half as much. Dr. Walter explains that the original study that recommended 1,200 mg was based off data from a week. After longer studies were done, there wasn’t data to back up that a daily 1,200 mg dosage of calcium prevented bone fractures.
The good news is that you don’t have to flush your system with a gallon of milk daily, but it’s still important to make sure your body gets this bone-building vitamin.
Sneaky Ways to Get a Daily Dose of Calcium
When it comes down to it, it’s surprisingly easy to make sure your body gets calcium. A glass of orange juice, yogurt with your lunch or broccoli at dinner can set you up for great bone health.
Check out more International Osteoporosis Foundation recommended foods for your calcium fix:
- Collard greens
- Soy beans
- Dried figs
- Yogurt, Greek yogurt
- Mozzarella, cheddar, feta, American and cottage cheese
- Almond, soy, or rice milk
- Orange juice (fortified with calcium)
- Tofu (fortified with calcium)
- Cereal (fortified with calcium)
Don’t wait until it’s too late, make sure your bones are getting the much-needed love and calcium they need!