Too little, too much calcium can pose competing risks

Women who take calcium supplements for bone health should get in the habit of reading labels on food and calcium supplements to ensure they do not get too little – or too much, UT Southwestern Medical Center mineral metabolism specialists warn.

Too little calcium can lead to osteoporosis, a dangerous thinning of bones that leads to an increased risk of fractures. Too much calcium carries potential increased risk of kidney stone formation and heart problems, although studies have shown conflicting results regarding heart issues, says Dr. Naim Maalouf of UT Southwestern’s Charles and Jane Pak Center for Mineral Metabolism and Clinical Research.

“Fifty percent of the patients in my practice are not getting enough calcium and only about 5 percent are going overboard,” he says.

The Institute of Medicine (IOM) recommended daily allowance (RDA) of calcium is 1,000 milligrams per day and should not exceed 2,500 milligrams per day for women ages 19-50. Women ages 51-70 should consume 1,200 milligrams per day, and no more than 2,000 milligrams per day, the IOM recommends.

Check labels for the amount of calcium. Packaged food labels often present calcium levels in percent of RDA. Add a zero to the percentage to determine how many milligrams it includes. For example, if a package says a serving supplies 15 percent of the recommended daily allowance, it has 150 milligrams. Also remember to calculate how many servings you are eating.

Dr. Maalouf says it’s best to get calcium from foods such as milk; cheese; and dark green, leafy vegetables. If you use tablets, choose calcium citrate tablets, which are better absorbed, but do not exceed 500 milligrams at a time.

Media Contact: cathy.frisinger@utsouthwestern.edu