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Osteoporosis Health Centre
Prevention

What do the new DRIs mean for the prevention of osteoporosis?

These nutrients that are key in the development and maintenance of bone and other calcified tissue:

Calcium

The new DRI for calcium was set higher because bones that are calcium-rich have fewer fractures as a result of osteoporosis. For example in the age group 19 - 50 years, the DRI has increased to 1,000 mg daily from 700-800 mg. You can increase your intake this much if you eat one extra serving of calcium-rich food every day.

Two recent Canadian provincial surveys showed that many teens and women were not meeting the current calcium recommendations, never mind the new, higher DRI. Health professionals will be challenging consumers to meet this new standard and reduce their risk of osteoporosis.

Learn more about calcium and vitamin D.

Vitamin D

Vitamin D deficiency is a significant problem in adults over 50 who live in northern areas and don't get enough sunshine. To meet the new, higher DRI for vitamin D, adults should consume more:
  • fortified milk
  • fatty fish (salmon, mackerel, sardines)
  • or take a multi-vitamin and mineral supplement that contains 400 IU vitamin D.

Learn more about calcium and vitamin D.

Phosphorus

This mineral is well known for its role in bone and tissue growth. The new DRI for phosphorus has been lowered for adults but increased for children. The Canadian diet is very rich in phosphorus, and it's easy to meet the daily requirement. In fact, the expert committee's report says "near total starvation is required to produce dietary phosphorus deficiency."

Magnesium

This mineral is needed for the following:
  • basic metabolic functions (such as use of muscles)
  • bone metabolism, although its role is not well understood
  • nerve and muscle contraction
Although it is easy to get enough magnesium by eating a balanced diet, some people take magnesium supplements. The DRI report advises adults not to exceed 350 mg daily of magnesium in a supplement form.

Fluoride

Fluoride is well known for its ability to fight tooth decay. In developed countries, most people get fluoride through the water system and through fluoridated toothpaste. The DRI report recommends more research on how this mineral affects the quality and biomechanical properties of bone.

 

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