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Health And Family

Bone up on calcium at any age

The Philippine Star

MANILA, Philippines - Studies have shown that good calcium intake, especially during the bone-building years, can help prevent osteoporosis later on in life. Calcium is a nutrient that is especially important as a building block of bone tissue.

One key to developing solid bone mass is to start early. Here is an age-by-stage Recommended Energy and Nutrient Intake (RENI) guide sourced from the Food and Nutrition Research Institute (FNRI) of the Department of Science and Technology (DOST).

• Between 10 and 20 years old: This is a period marked by rapid growth and development. According to the RENI for Filipinos, boys and girls from 10 to 18 years old need an intake of at least 1,000mg of calcium each day and by age 19, need 750mg per day.  

• Between 20 and 30 years old: Although your body is no longer forming new bone as readily as before, bones reach their peak strength during these years. Adequate calcium and exercise can help achieve peak bone density. Men and women need at least 750 mg of calcium each day, along with 5 µg/day of Vitamin D.

• Between 30 and 50 years old: After peak bone mass is reached, the body will begin to gradually lose bone through a process called remodeling. Until about age 40, all the bone removed is replaced. After age 40, however, less bone is replaced. At this stage in life, getting enough exercise and 750 mg of calcium and 5µg/day of Vitamin D intake are crucial to minimizing bone loss.

• From 50 and above: While the daily calcium recommendation for men over 50 remains the same at 750mg, many women over 50 are entering or have gone through menopause, and there is a need to increase their daily intake to 800mg. Males need 750mg of calcium until the age of 64, and an increase to 800 mg from 65 and beyond. At age 70 and above, fall prevention becomes more important, as it is a leading cause of injury in older people.

Vitamin K has also been found to have an important role in bone strength.     

 Since the body does not produce calcium on its own, it has to be sourced from the food we eat. Calcium absorption in the body is aided by Vitamin D. Many people are not getting their required intake of calcium and Vitamin D from their daily diet. FDA-certified food supplements such as CalChews can help ensure that people get their required intake of both nutrients. 

CalChews is a calcium supplement that comes in a soft and chewy candy form, therefore it is easy and convenient to take. Each chocolate- or caramel-flavored chew has 500mg of calcium plus the added benefits of vitamins D3 and K.

 

BONE

CALCIUM

DEPARTMENT OF SCIENCE AND TECHNOLOGY

FOOD AND NUTRITION RESEARCH INSTITUTE

INTAKE

RECOMMENDED ENERGY AND NUTRIENT INTAKE

VITAMIN D

VITAMIN K

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