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Calcium and Exercise

When I am out running and pounding the pavement, I tell myself that among other things I am helping my bones. While it is true that weight bearing exercise helps maintain bone density, sweating can translate into loss of calcium, the bone building mineral. A study at Purdue University found that women who exercise for an hour daily lose about 92 mg of calcium a day through sweat. Since many women are already falling short on this important bone fortifying mineral, losing almost 10 percent of your recommended daily intake (RDI), is just not good.

The answer, of course, is not to stop exercising but to ensure you are getting enough calcium daily. You should be getting 1000 mg a day, and while the mineral is much better absorbed from food sources, a calcium supplement will help. Check out What Does Your RDI Look Like: Calcium if you need ideas on how to eat for your bones.


Join The Conversation
Ann-Devoss Ann-Devoss 9 years
I do take supplements although I do get enough get calcium though food (love the probiotics in yogurt-bonus) and calcium does not always absorb without other minerals and vitamins such as vitamin D so I trust the supplement I take.
itsallabouttheg itsallabouttheg 9 years
i generally get plenty of calcium from food & my multi-vitamin, but i still take an additional calcium supplememnt
emalove emalove 9 years
I take a calcium supplement, but I also get a lot of calcium in my diet. I've always been a milk lover, I drink at least one glass a day. I also eat a lot of yogurt, cottage cheese, and juice that contains calcium.
aimeeb aimeeb 9 years
I know I need more calcium!
Spectra Spectra 9 years
My doctor is ALWAYS on my case about getting enough calcium and vitamin D because I'm so active. I take a supplement plus I try to get a lot of calcium from my diet, but a lot of people don't realize that calcium is vital for proper muscle function as well as for bone strength. And if your muscles don't get calcium from your diet, they steal it from your bones.
patricio patricio 9 years
Calcium is so important for our body, and it is rare that we get the required amount from our diets. So in most cases the best way to stay healthy, inluding your bones is to exercise and in most cases taking a supplement is necessary. There is a few thing to look out for when taking a supplement. Take a close look at what is going into your supplement becuase there should be a few othe rkey mineral in there to hlep the calcium be absorbed properly and add mulitble other health benefits. For an example here is what is going into my calcium supplement, and is what is usually reccomended. Amount Per Serving %D.V.* Vitamin D3 (Cholecalciferol) 1600 IU 400% Vitamin K2 (as MK-7) 100 mcg ** Calcium (from Algas Calcareas) 720 mg 72% Magnesium (from Algas Calcareas + magnesium carbonate) 350 mg 54% Trace Minerals (from Algas Calcareas) 1464 mg ** Boron (FruiteX B® Calcium Fructoborate) 3 mg ** Vitamin C (calcium ascorbate) 50 mg 80% best of health.
AMP AMP 9 years
wow, thats good info to have. i had no idea! thanks, fit.
Fitness Fitness 9 years
In the post Taking Vitamins May Shorten Your Life? the supplements in question are primarily antioxidants like Vitamin A, E and C as well as beta carotene and selenium. Not calcium. Calcium is best absorbed be eating the mineral in foods, most health care practioners suggest if you are not meeting your RDI to try calcium supplements. Hears to strong bones!
gooniette gooniette 9 years
You're right Claire. It looks fake. Question though: two days ago Fit had an article about how supplements and vitamins can actually decrease your life span and now she is recommending them... so which is it?
Clairecsm Clairecsm 9 years
what is wrong with that girls arm?? too much airbrushing I think
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