Osteoporosis is a bone disease which affects approximately 10 million Americans and over three times as many are at risk, according to the National Osteoporosis Foundation. Calcium is an important mineral for overall bone health as well as in the prevention of osteoporosis as it is required by the body to make new bone.
Osteoporosis
Osteoporosis literally means porous bone in that the bone matrix is thinner, less dense and has more holes and space than a normal bone. This results in much weaker bones that are more prone to breaks and fractures. Along with breaks and fractures, osteoporosis may cause a loss of height and poor posture as well. The exact cause of osteoporosis is still unknown, but a variety of factors increase the risk of developing osteoporosis, one of which is low calcium intake or conditions and medications that decrease the availability of calcium, according to the Mayo Clinic.
Calcium
Calcium is an essential mineral that plays a large role in bone health and is required for muscle contractions, hormone and enzyme secretion and nerve cell conduction. Calcium comes from the food we eat and daily consumption is necessary for good health. The majority of calcium is found in bone and teeth -- approximately 99 percent -- where it is used as an integral component in the bone metabolism process, according to the Office of Dietary Supplements.
Bone Metabolism
Bone metabolism or remodeling is a life-long process consisting of two distinct stages called resorption and formation. Bone resorption is the process of removing old bone through the actions of specialized cells called osteoclasts. Osteoblasts function to replace the old bone with new bone during the bone formation process. These processes are usually in balance, but in osteoporosis, bone resorption outweighs bone formation resulting in decreased bone matrix. Bone matrix is primarily composed of calcium and phosphate which complex together to be used by osteoblasts to make new bone. Without calcium, osteoblasts are severely limited in their ability to build a strong bone matrix, according to the National Space Biomedical Research Institute.
Recommended Intake
Sufficient calcium intake is important throughout life. The Food and Nutrition Board at the Institute of Medicine recommends adults consume 1,000 milligrams of calcium per day and 1,200 for those over the age of 50. Adolescents and young adults between the ages of nine and 18 should consume 1,300 milligrams per day. Infants up to a year in age need between 210 and 270 milligrams and children ages one to eight need approximately 500 to 800 milligrams per day. Calcium-rich foods include milk and milk products, such as yogurt and cheese. As an example, a cup of non-fat milk contains approximately 300 milligrams of calcium, according to the Office of Dietary Supplements.
Considerations
Calcium supplements can help individuals meet daily calcium requirements, but should only be used by individuals that are not getting enough calcium from their diet. Speak with a doctor before taking calcium supplements. Individuals at risk for calcium deficiency include postmenopausal women, problems with the parathyroid gland or kidneys, certain medication that decrease calcium absorption, and vitamin D deficiency, according to Merck. Vitamin D is important as it is required by the body to absorb calcium.
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