Understanding the Role of Calcium in the Formation of your bones
According to the American Bone Health Organization, you need calcium, vitamin D, and a good number of bone-strengthening exercises to build strong bones. But calcium is most important as it’s the main nutrient for bone formation and creating the strength of your skeletal frame, which is made up of your bones. To maintain a healthy bone structure, daily calcium consumption is essential. If your body doesn’t get enough calcium, then this can affect the strength of your bone and your frame, making you vulnerable to fractures and osteoporosis.
How the bone changes as we age
As we age, the risk of calcium deficiency and bone loss increases. After the age of 50, both men and women experience accelerated calcium resorption, which can lead to decreased bone density. In women, the decline of estrogen during perimenopause and postmenopause further exacerbates calcium loss, raising the risk of osteoporosis.
Therefore, if you are a menopausal woman or man over 50 you should pay more attention to your calcium intake and adopt bone-healthy practices, such as strength training and vitamin D supplementation. Along with a balanced diet, and regular check-ins with your healthcare professional in order to maintain strong and healthy bones.
The Role of Vitamin D for bone health
Vitamin D is an essential building block for bone health as it plays a key role in the body’s ability to absorb calcium. It is also a key nutrient in bone density. The main way to produce vitamin D3 in the body is by getting exposed to the sun. Unfortunately, many people do not get enough sunlight exposure, hindering this process.
Note that people of color are more likely to develop vitamin D3 deficiency. According to reports, vitamin D3 deficiency affects around 2 in 5 people. This staggering statistic should ring some alarm bells to take immediate measures.
Vitamin D3 supplements are essential for postmenopausal women and older individuals at risk of osteoporosis.
If this condition occurs, it leads to the following symptoms:
- Frequent fractures
- Joint pain
- Mobility issues
Why supplementation might be helpful?
Calcium
- Inadequate dietary intake – Supplements replenish your stores of calcium when your diet isn’t enough.
- Osteoporosis prevention and treatment – Calcium supplements help maintain bone density and reduce the risk of accidental fractures.
Check Out The Best Calcium Supplements On Amazon Here
Vitamin D
- Limited sun exposure – Supplements compensate for inadequate sunlight exposure, ensuring optimal vitamin D levels.
- Low dietary intake – Vitamin D supplements help meet the body’s needs, which is crucial for calcium absorption and bone health.
Check out the best Vitamin D Supplements On Amazon Here
What is the recommended dosage for Calcium and Vitamin D
Below age 50
- Calcium – The recommended daily intake is 1,000 mg for adults below age 50.
- Vitamin D – The recommended daily intake is 600-800 IU (International Units) of vitamin D.
After Age 50
- Calcium – The recommended daily intake increases to 1,500 mg for adults aged 50 and older, including both men and women.
- Vitamin D – The recommended daily intake increases to 800-1,000 IU of vitamin D for adults aged 50 and older.
Potential side effects of calcium and vitamin D supplementation
- Constipation, bloating, and gas
- Nausea and kidney problems
- Arterial and kidney calcification
- Allergic Reactions – Rare, but can include hives, swelling, and difficulty breathing
Fortunately, supplying your body with calcium and vitamin D3 is enough to prevent osteoporosis and build strong bones. However, we recommend that you speak with your primary care provider before taking dietary supplements for bone health so you can get the right guidance for your health.
References
- Garg, M. K., & Mahalle, N. (2019). Calcium Supplementation: Why, Which, and How?. Indian journal of endocrinology and metabolism, 23(4), 387–390. https://doi.org/10.4103/2230-8210.268505
- Bouillon, R., Manousaki, D., Rosen, C., Trajanoska, K., Rivadeneira, F., & Richards, J. B. (2022). The health effects of vitamin D supplementation: evidence from human studies. Nature reviews. Endocrinology, 18(2), 96–110. https://doi.org/10.1038/s41574-021-00593-z
- Cano, A., Chedraui, P., Goulis, D. G., Lopes, P., Mishra, G., Mueck, A., Senturk, L. M., Simoncini, T., Stevenson, J. C., Stute, P., Tuomikoski, P., Rees, M., & Lambrinoudaki, I. (2018). Calcium in the prevention of postmenopausal osteoporosis: EMAS clinical guide. Maturitas, 107, 7–12. https://doi.org/10.1016/j.maturitas.2017.10.004
- Ji, M. X., & Yu, Q. (2015). Primary osteoporosis in postmenopausal women. Chronic diseases and translational medicine, 1(1), 9–13. https://doi.org/10.1016/j.cdtm.2015.02.006
