Inadequate calcium significantly contributes to the development of osteoporosis. Many published studies show that low calcium intake throughout life is associated with low bone density and high fracture rates.

National nutrition surveys have shown that many women and young girls consume less than half the amount of calcium recommended to grow and maintain healthy bones. Calcium is the most abundant mineral found in the body and it plays an important role in building stronger, denser bones early in life and keeping bones strong and healthy later in life. In addition to building and maintaining healthy bones, calcium allows blood to clot, nerves to send messages, muscles to contract and other body functions. Each day, our bodies lose calcium through skin, nails, hair, sweat, urine and faeces. The human body cannot produce calcium on its own. That’s why it’s important to try to get enough calcium through the foods you eat. When your diet does not have enough calcium for your body’s needs, calcium is taken from the bones. Calcium is therefore one of the most important minerals involved in the treatment and prevention of osteoporosis and adequate amounts of calcium in your diet can help reduce bone loss by 30 – 50 percent!

 

Food sources of calcium include dairy products, sesame seeds and green leafy vegetables such as kale and cabbage.  Avoid spinach because it contains oxalic acid which can block the absorption of calcium.  But when you are approaching the menopause, when the risk of osteoporosis increases due to declining levels of oestrogen, supplementing with calcium can ensure you get good amounts.

 

There are many forms of calcium supplements available but in order to be effective calcium must be absorbed properly and that’s why I recommend either calcium citrate or the chelated forms of calcium which are the easiest form for most women to absorb.

 

For maximum absorption, take your calcium supplements with food and also make sure you are taking enough magnesium and vitamin D (see below).

 

Magnesium also plays an important role in maintaining healthy bones. It contributes to increased bone density and helps prevent the onset of osteoporosis. Most women do not get enough magnesium in their diets, especially if they eat large amounts of processed foods in which much of the magnesium is removed. Good food sources of magnesium include brown rice, buckwheat, corn, rye, whole grains, dark green leafy vegetables, legumes, seeds and nuts.

 

Since magnesium works closely with calcium, it is important to have an appropriate ratio of both minerals in order for them to be effective. In my opinion it would be better to have more magnesium than calcium and most women in the clinic are deficient in magnesium but getting good amounts of calcium.  Again magnesium citrate or chelated magnesium will be more easily absorbed than the inorganic forms e.g. magnesium oxide or magnesium sulphate.  But the inorganic forms will be cheaper so as with most supplements you get what you pay for, so if you can get the minerals that are most easily absorbed, your body has less work to do and you will not need to take as much.  For example, we know that calcium citrate is 30% more absorbable than calcium carbonate

This entry was posted on Monday, September 1st, 2008 at 2:00 am and is filed under Osteoporosis. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.