Osteoporosis is a condition where the bones become frail and susceptible to fractures. It is a serious condition, especially if the patient falls and breaks a hip or other bone. The good news is that in some cases, osteoporosis can be prevented through proper diet and exercise. Calcium is one of the more important nutrients that is needed to help prevent osteoporosis, however precautions should be taken because too much calcium can do more harm than good.
Identification
Throughout life, old bone is constantly being broken down and replaced with new bone. Osteoporosis occurs when bones are broken down faster than they are built up. This can occur due to a genetic predisposition, as a side effect of certain medications, from leading a sedentary lifestyle, smoking or from a diet inadequate in calcium, warns the Mayo Clinic.
Benefits
Since bone is living tissue that is constantly changing, there needs to be a steady supply of calcium for the bones to properly build new bone and stay strong, states the American Dietetic Association. Calcium serves many other essential functions in the body as well. If not enough calcium is consumed, the body will take it from the bones, leaving them weakened.
In general the ADA recommends getting at least three servings of calcium rich foods every day. Daily calcium needs vary from 800 to 1,500mg per day, depending on gender, age and other medical conditions. So it is best to talk with a physician or registered dietitian to determine individual needs. Unless directed by a medical professional, calcium intake should not exceed 2,500mg per day.
Considerations
To ensure calcium intake is adequate, it is important to learn to read nutrition labels and know what kind of calcium is being consumed. When reading food labels calcium is listed as a percentage of 1,000mg of calcium per day. If the label states that a serving has 30 percent, than the amount of calcium in a serving is 300mg and so forth.
According to the National Osteoporosis Foundation, food is the best source of calcium and supplements should only be used if the diet is not adequate. Low fat dairy products, some green vegetables and foods that are calcium fortified are good choices.
Types
Calcium exists in nature as a compound and the main types are calcium carbonate, calcium citrate, calcium lactate and calcium phosphate. They vary in how much calcium is actually being absorbed by the body. Finding the right type may take some trial and error. Some people are sensitive to certain forms and can not tolerate them. In addition, calcium supplements can be in pill form, chewable form or liquid form. It is important to try various kinds to see what is best based on individual likes, dislikes and needs.
Warnings
In order for the body to properly use calcium, it is important to also have an adequate intake of Vitamin D. Vitamin D plays a role in maintaining bone strength because it regulates the amount of calcium found in the bones, claims Johns Hopkins. Without enough Vitamin D, the bones can lose calcium and strength. In general the recommended amount is 400-800 IU of vitamin D per day for those under age 50 and 800-1,000 IU pr day for men and women age 50 and over.
