Calcium

Calcium is essential for bone and muscle health and is found in numerous foods. Many people, however, do not get enough calcium in their diets. If these people are at risk for osteoporosis, they may need a calcium supplement. In fact, one text notes that "calcium remains one of the most frequently lacking nutrients in the diet for both non-athlete and athlete" (McArdle, Katch, and Katch 2000, p. 77). Vitamin D, which is often low in older people, facilitates calcium absorption. Therefore, you may require a supplement that contains both calcium and vitamin D.

The recommended dietary allowance for men and women between the ages of 20 and 50 is 1000 milligrams (abbreviated as mg) of calcium and 5 micrograms (abbreviated as mcg) of vitamin D (the requirements are higher during pregnancy and lactation). The calcium requirement increases to 1200 mg after age 50. For vitamin D, the recommendation increases to 10 mcg between 51and 70 years of age and to 15 mcg after the age of 70 (National Academy of Sciences 2001). These two supplements do not decrease pain, but they should help maintain bone density and proper muscle contractile properties.