Q: The women in my family have a history of osteoporosis, and I've beentold to take 2,000 milligrams of calcium a day in order to prevent thinning bones. I'm only 35, and I wonder if I really need to take calcium at all.
A: High doses of calcium are helpful in preserving bone. However, calcium is not a cure-all. It's important to take other nutrients as well. Extra magnesium, for instance, also protects bone, and helps balance excess calcium in your body. Zinc is just as crucial, but should be taken at a different time of day than calcium, because calcium can actually block zinc's absorption. Researchers at Tufts University have found that high levels of calcium actually deplete zinc stores. This could pose a problem, since zinc is crucial for a healthy immune system and rapid wound healing. Finally, boron, a trace mineral, has also been shown to help prevent bone loss.
I do think the dose recommended to you is a bit high. For preventive purposes I generally recommend 500 milligrams of calcium citrate twice a day. It's easily absorbed and is best taken right before meals.
