Sticks and stones can break your bones, but so can osteoporosis. According to the National Osteoporosis Foundation, half of all women and one in four men over the age of 50 will break a bone due to osteoporosis. It’s caused by more calcium leaving your bones than is being deposited for growth of new bone. 

Your body also needs calcium to help your blood to clot, muscles to contract and nerves to function, so it uses your bones as a calcium source if you don’t get enough in your diet. Over time, this causes bones to become weak and brittle, which leads to breaks of the hip, spine, wrist and other bones. The results are pain and loss of mobility and independence.

Calcium needs change throughout our lives.

• Children ages 1‒3 need at least 700 milligrams a day.
• Children ages 4‒8 and adults 19‒50 need at least 1,000 milligrams a day.
• Children ages 9‒18 need at least 1,300 milligrams a day.
• Women over age 50 and men over age 70 need at least 1,200 milligrams a day.

Dairy products are the primary source of calcium in our diets. If you are unable or choose not to consume dairy foods, some other good sources of calcium include: 

• calcium-fortified soy milk, almond milk, tofu, juices or cereals 
• canned fish (sardines and salmon) with bones 
• dark leafy greens (kale, bok choy, collard and turnip greens).

Calcium alone does not keep bones healthy. In addition, you need vitamin D, vitamin K, potassium and magnesium, so a healthful diet is important. Weight-bearing exercise, such as walking, dancing and weightlifting, also supports bone health. If you don’t feel you’re able to get enough calcium-rich foods in your diet, consult your doctor about taking a calcium supplement with vitamin D.

Danielle Sander is a registered dietitian with the UW-Department of Nutritional Sciences.