Calcium is Key | Living with Osteoporosis | Singapore General Hospital

Osteoporosis - Other Information

Healthy Living with Calcium

Calcium is key when it comes to preventing and treating osteoporosis. It helps in the production of strong bones. Vitamin D helps calcium to be easily absorbed into the bones. Therefore, it is important to know which kinds of food are rich in calcium and Vitamin D.

The recommended daily intake of dietary calcium is 1000mg to 1200mg, and for Vitamin D is 600(IU) to 800(IU). The best way to obtain enough Vitamin D is to have at least 30 minutes of sunshine a day. If sun exposure is not advisable because of medical reasons, Vitamin D can also be obtained in food like egg yolk, cod liver oil, oily fish such as herrings and sardines.

Calcium supplements

If you are not getting enough calcium in your diet, you may need a calcium supplement. When you look for a calcium supplement, be sure the number of milligrams on the label refers to the amount of elemental calcium (the amount of calcium available for your body to absorb), and not to the strength of each tablet. The recommended daily amount of calcium is given in terms of elemental calcium.

Here's how you can get the most out of calcium supplements:

Read package labels carefully. Pay attention to the amount of elemental calcium per serving size. For example, 800mg of elemental calcium is available in each serving size and each serving size may consist of 4 tablets
Take calcium supplements with meals as this helps with absorption
Calcium supplements may cause gas, bloating and constipation in some people. To avoid such side effects, drink plenty of fluids, exercise, and eat plenty of vegetables & fruits
Please check with your doctor for recommendations of calcium supplements when in doubt

For further reading about calcium-rich foods and supplements, download a copy of our brochure in either English or Mandarin:
Osteoporosis.pdf
骨质疏松症.pdf