Senior Nutrition - Calcium Part 3 - Synthetic Sources

By Anna Hazard

View the Rest of the Series

Part 1 - Dairy & Animal Byproduct Sources
Part 2 - Natural Non-dairy Sources

Introduction

Calcium Supplements
Picture by Ragesoss
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Since calcium -- an essential mineral that is the most abundant one found within the human body -- has an estimated deficiency rate that ranges up to 30 - 80% of all Americans, many types of various foods have been synthetically fortified or enriched with calcium.
 
However, some studies indicate that calcium from foods that have been synthetically fortified/enriched end up passing through the body too quickly to be properly absorbed unlike the digestion process in their more natural counterparts. Other studies have indicated that synthetic calcium supplements, especially those found in pill form, may increase the risk of cardiovascular disease putting one at greater risk of heart attacks and strokes. This is theorized to be caused by the calcification of the arteries due to the large spike of calcium in the blood that occurs directly after supplementation.
 
Excessive calcium within the body can also cause calcium kidney stones and a greater risk of developing prostate cancer. Due to this, synthetic calcium supplementation should only be taken upon the recommendation of your physician.

It's also best to keep in mind that the body can only efficiently absorb up to 500mg of calcium at once, thus it's best to split one's calcium intake between separate meals throughout the day.

Daily Recommended Dosage
Age 18-50 Male:          1,000 mg
Age 18-50 Female:       1,000 mg
Age 51-70 Male:          1,000 mg
Age 51+ Female:          1,200 mg
Age 71+ Male:             1,200 mg

Age 18-50 should not exceed 2,500 mg of calcium per day while Age 51+ should not exceed 2,000 mg per day.

Synthetic Food Sources

Cereal (Fortified)

• 1 bowl serving
• Average 100 - 1000 mg of Calcium per serving (varies per brand & flavor)
• Average Daily Recommended  Value - 10-100%
  

General Mills Whole Grain Total

• 2 oz serving (1 cup)
  
• 1000 mg of Calcium per serving
  
• Average Daily Recommended  Value - 200%
  

General Mills Raisin Bran Total

• 2 oz serving (1 cup)
• 1000 mg of Calcium per serving
• Average Daily Recommended  Value - 100%
  

Malt-o-meal Honey Graham Toasters

• 2 oz serving (1 cup)
• 660 mg of Calcium per serving
• Average Daily Recommended  Value - 66%
  

General Mills Country Corn Flakes

• 2 oz serving (1 cup)
• 460 mg of Calcium per serving
• Average Daily Recommended  Value - 46%

General Mills Kix

• 2 oz serving (1 bowl)
• 320 mg of Calcium per serving
• Average Daily Recommended  Value - 32%
  

Tofu (Firm, Fortified)

• 1/2 cup serving
• Average 450 mg of Calcium per serving (varies per brand)
• Average Daily Recommended  Value - 45%

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Tofu (Soft, Fortified)

• 1/2 cup serving
• Average 120 mg of Calcium per serving (varies per brand)
• Average Daily Recommended  Value - 12%

Waffles (Fortified)

• 2 waffle serving
• Average 350 mg of Calcium per serving (varies per brand)
• Average Daily Recommended  Value - 35%

Orange Juice (Fortified)

• 6 oz serving
• Average 350 mg of Calcium per serving (varies per brand)
• Average Daily Recommended  Value - 35%
  

Soy Milk (Fortified)

• 8 oz serving
• Average 300 mg of Calcium per serving (varies per brand)
• Average Daily Recommended  Value - 30%
  

Rice Milk (Fortified)

• 8 oz serving
• Average 280 mg of Calcium per serving (varies per brand)
• Average Daily Recommended  Value - 28%
  

Hot Cocoa (Fortified)

• 1 packet serving (1 cup)
• Average 285 mg of Calcium per serving (varies by brand)
  
• Average Daily Recommended  Value - 28.5%

Instant Oatmeal (Fortified)

• 1 cup serving
• Average 100-190 mg of Calcium per serving (varies per brand & flavor)
• Average Daily Recommended  Value - 10-19%
  

Tempeh (Fortified)

• 1/2 cup serving
• Average 100 mg of Calcium per serving (varies per brand)
• Average Daily Recommended  Value - 10%
  

Bread (White, Enriched)

• 1 slice serving
• Average 78 mg of Calcium per serving (varies per brand)
• Average Daily Recommended  Value - 7.8%
  

Bread (Whole Wheat, Enriched)

• 1 slice serving
• Average 40 mg of Calcium per serving (varies per brand)
  
• Average Daily Recommended  Value - 4%