From the Guidelines
For a 70-year-old female with osteoporosis, the most important supplements are calcium and vitamin D, and I recommend taking 1,200-1,500 mg of calcium daily and 800 IU of vitamin D3 daily, as supported by 1 and 1. The recommended daily intake of calcium for women over 50 is up to 1,500 mg, and vitamin D 400 to 800 IU/day is usually an adequate replacement dose in healthy individuals, as stated in 1 and 1. Key points to consider when taking these supplements include:
- Calcium citrate is often better absorbed than calcium carbonate, especially for older adults or those taking acid-reducing medications.
- Take calcium carbonate with food, while calcium citrate can be taken with or without food.
- Vitamin K2 (MK-7 form) at 100-200 mcg daily may also help direct calcium to bones rather than arteries.
- Magnesium (300-400 mg daily) supports calcium absorption and bone health. These supplements work together because calcium provides the building blocks for bone, vitamin D enhances calcium absorption from the intestines, vitamin K2 helps incorporate calcium into bone, and magnesium supports overall bone structure. Additionally, weight-bearing exercise and a diet rich in fruits and vegetables will complement these supplements, as suggested by 1 and 1. Before starting any supplement regimen, consult with your healthcare provider, especially if you're taking medications that might interact with these supplements.
From the Research
Supplements for Osteoporosis in Females Aged 70
The following supplements are recommended for osteoporosis in females aged 70:
- Calcium: 1000-1500 mg per day 2, or 1200 mg per day 3
- Vitamin D: 400-800 IU per day 2, or 600-1000 IU per day 3
- Vitamin K2: may improve bone quality and reduce fracture risk in osteoporotic patients, potentially enhancing the efficacy of calcium and vitamin D 4
- Magnesium: may be involved in bone metabolism, but data regarding its efficacy on bone are inconclusive 4
Dietary Recommendations
A diet high in fruits and vegetables, adequate in protein, and with adequate calcium and vitamin D intakes is recommended for optimizing bone health 3. Foods are a preferred source for maintaining calcium balance, as they contain other essential nutrients found in high-calcium foods 3.
Supplementation Guidelines
Supplemental calcium should be spread out throughout the day, with 500 mg or less being consumed at each meal to optimize absorption 3. Vitamin D from foods, supplements, and/or multivitamins can be used to meet the vitamin D requirement 3. Excessive intake of calcium (higher than 2000mg/day) can be potentially harmful 5.