Bone strength what you should know
Calcium, vitamin D and resistance exercises are all important for bone strength. Find out how to get calcium and vitamin D from food and sunlight.
The human body reaches peak bone density (bone strength) by 25 to 30 years of age and can start to decline slowly from 40 years of age. It’s therefore important to maintain bone strength as we age to reduce the risk of developing osteoporosis, which can increase the risk of bone fracture.
Calcium, vitamin D and resistance exercises are all important for bone strength, so let’s now discuss how to get enough calcium from food and vitamin D through sunlight and food. Click here for our article on exercises for strong bones.
Calcium
Eating a diet rich in calcium is the best way to get the recommended amount of calcium we need. Calcium needs depend on age:
The human body reaches peak bone density (bone strength) by 25 to 30 years of age and can start to decline slowly from 40 years of age. It’s therefore important to maintain bone strength as we age to reduce the risk of developing osteoporosis, which can increase the risk of bone fracture.
Calcium, vitamin D and resistance exercises are all important for bone strength, so let’s now discuss how to get enough calcium from food and vitamin D through sunlight and food. Click here for our article on exercises for strong bones.
Calcium
Eating a diet rich in calcium is the best way to get the recommended amount of calcium we need. Calcium needs depend on age:
| Adulthood | Men and women over 19 years | 1,000mg per day |
| Older adults | Women over 50 years | 1,300mg per day |
| Older adults | Men over 70 years | 1,300mg per day |
In general, we should eat three to five serves of calcium-rich food per day. A standard serve of calcium-rich food is as follows:
How much is a standard serve of *milk, *yoghurt *cheese and/or other alternatives?
| A standard serve is (500-600KJ) | |
| 1c (250ml) | fresh, UHT long life, reconstituted powder milk or buttermilk |
| 1/2c (120ml) | evaporated milk |
| 2 slices (40g) | or 4x3x2cm cube (40g) of hard chees, such as cheddar |
| 3/4c (200g) | yoghurt |
| 1c (250ml) | soy, rice or other cereal drink with at lease 100mg of added calcium per 100ml |
*Choose mostly reduced fat
Source: Eat for health - Australian Dietary Summary Guidelines
Milk and yoghurt are rich in calcium. They also contain carbohydrate (lactose), so people with diabetes need to take this into account when planning their meals. Plain milk and yoghurt, preferably reduced fat, are the healthiest choice.
Below are examples of calcium-rich options that can help us meet our calcium requirements each day:
Calcium requirements
Adults (over 19 years = 1,000mg per day)
| Calcium | Carbohydrate | |
|
Reduced fat milk (1 cup or 250 mL) |
300 mg |
15 g |
|
Canned sardines and bones (110 g can) |
416 mg |
1 g |
|
Silverbeet (1/2 cup cooked) |
80 mg |
2 g |
|
Low-fat natural yoghurt (100 g) |
245 mg |
6 g |
|
Total |
1,041 mg |
24 g |
Older adults (women over 50 years and men over 70 years = 1,300mg per day)
|
Calcium |
Carbohydrate |
|
|
Reduced fat milk (1 cup or 250 mL) |
300 mg |
15 g |
|
Low fat natural yoghurt (200 g) |
490 mg |
12 g |
|
Reduced fat cheddar cheese (2 slices or 40 g) |
320 mg |
1 g |
|
Almonds (50 g) |
132 mg |
1 g |
|
Broccoli (1/2 cup cooked) |
20 mg |
1 g |
|
Chickpeas (1/2 cup tinned) |
45 mg |
13 g |
|
Total |
1307 mg |
43 g |
For a list of other high calcium foods, click here.
Vitamin D
Only a limited number of foods contain vitamin D, so for most Australians, the main source is from exposure to sunlight.
Sunlight
Vitamin D levels change throughout the year, with concentrations highest in late summer and lowest at the end of winter. Many Australians have inadequate vitamin D levels, especially during winter.
How much time we spend in the sun will vary based on the season, where we live, our skin type, and how much skin is exposed to the sun. Recommended sun exposure based on your location in Australia can be found here.
Just remember, however, that excess sun exposure carries several risks, so remember to heed the SunSmart message and consult your doctor for advice.
Certain people are at increased risk of vitamin D deficiency. Click here to learn more. If you’re in a high-risk group, it’s recommended you:
- Ask your doctor to check your vitamin D levels with a blood test
- Take a vitamin D supplement in the amount recommended by your doctor if your levels are insufficient
- Eat foods rich in vitamin D
Food sources of vitamin D
- Fish oil, such as cod liver oil
- Oily fish, like salmon, tuna, mackerel, sardines and herring
- Eggs
- Mushrooms exposed to UV light
- Some fortified foods, such as milks, breakfast cereals and spreads
Bone density scan
Lastly, women and men aged over 50 at high-risk of low bone density (bone strength) should talk to their doctor about a bone density scan. To see if you have the risk factors for low bone density, fill in this questionnaire.
For more information, or to speak with an accredited practising dietitian, call the NDSS Helpline on 1800 637 700.
