There are many key nutritional factors that are necessary for healthy bone metabolism. I want to dedicate some time here to discuss the mineral, calcium, as it relates to bone health.
Here are some interesting facts:
Nearly 99% of the 2-3 pounds of calcium in adults is located with in the skeletal system. The remaining 1% would be found in our teeth and floating in the blood.
The calcium found in bone is combined with another mineral, phosphorus, to create a compound called hydroxyapatite (more about this later)
Recommendations for daily calcium intake by age and sex:
(Important: These amounts represent total combined amounts of calcium from both food sources and supplementation)14-18 year old boys and girls (1300mg)
19-50 year old women & men (1000mg)
51-70 year old women (1200 mg)
51-70 year old men (1000 mg)
>70 year old women & men (1200 mg)
Studies show that calcium can help increase bone mineral density (BMD) but rarely show a decrease in incidence of fracture
So while adequate calcium intake is strongly advised in teens and young women, there is less agreement on the use of calcium alone to prevent or treat osteoporosis in perimenopausal and post-menopausal women
Then there’s the question of what type of calcium is the best?
Overall, there’s been very little study comparing the different types of calcium as it relates to bone health
Many studies used calcium carbonate which led many clinicians to assume that it was the superior form of calcium. Unfortunately this was not the case. It was used because it is the least expensive form of calcium. So thousands of women (and men) have been counseled to use calcium carbonate when in fact there are definitely better options.
For example, a 1990 trial done by the USDA compared calcium carbonate with calcium citrate malate to assess improvements in bone mineral density (BMD). Calcium citrate malate was significantly better at preventing bone loss
And a 2004 report showed calcium citrate improved several biochemical markers of bone resorption (meaning it slowed bone breakdown) compared to an equivalent amount of calcium carbonate
More recently, there’s been the development of supplemental calcium that is combined with another mineral, phosphorus, to form hydroxyapatite. This is considered more desirable since it is the mineral form that naturally exists in our bones
Of course, getting the majority of your calcium from eating calcium-rich foods ensures the most bioavailable, best absorbed forms of calcium and avoids the potential health problems associated with excess supplementation
Key Takeaways:
There is unanimous agreement that adequate calcium intake is key for adolescents to ensure successful development of peak bone mass
The need for calcium to prevent bone fracture in perimenopausal and postmenopausal woman is less certain.
Goal is to get your daily calcium in the form of food first. Add supplementation if necessary but ensure that you do not exceed the total amount of daily calcium
If supplementing:
take no more than 500 mg of calcium at a time to maximize absorption
consider using a formula that includes the preferred hydroxyapatite formula along with calcium citrate or malate. Avoid the use of calcium carbonate.
I hope this post on calcium was helpful and provided more clarity on this topic. Join me for the next FOUNDATIONS OR BONE BUILDING WEBINAR to learn more about what you can do to reduce your risk of fracture by identifying the root cause of excessive bone loss and build strong healthy bones for your lifetime…naturally!