According to the Office of Dietary Supplements, calcium is the most abundant mineral in the body. Calcium plays an important role in bone health and ensures the heart, muscles and nerves are functioning properly. Approximately 99 percent of the calcium in the body is stored in the bones and the teeth.
Calcium and Bones
Your bones are constantly regenerating throughout your lifetime. Old bone is broken down and new bone is generated to take its place. In order to create new bone structure, the body requires the presence of calcium. Without enough calcium available, the newly created bones are brittle and have a weak structure. According to the Virginia Cooperative Extension, the most rapid period of bone development occurs between the ages of 10 and 20 and begins to slow down around the age of 30. Calcium is most important during the times of rapid bone development.
Osteoporosis
If a person does not have enough calcium available in the body during times when bone is regenerating, the newly formed bone will be porous and weak. This can result in the development of osteoporosis later in life. Osteoporosis is characterized by the loss of bone density over time. People with osteoporosis have bones so brittle that a simple act, such as bending over or coughing, can cause one of the bones to break, according to MayoClinic.com.
Symptoms
Many who have osteoporosis do not become aware of the condition until they suffer from a fracture. The most common fracture sites include the hip, spine and wrist. Some people may experience back pain, gradual loss of height, neck pain, bone pain and tenderness or a stooped posture.
Treatment
Treatment for osteoporosis consists of a combination of lifestyle changes and medications. Suggested lifestyle modifications include increasing exercise, which can help strengthen bone, and increasing calcium intake to at least 1,200 mg per day. In addition to calcium, it is also important to make sure to consume 800 to 1,000 mg of vitamin D, which helps with calcium absorption. Medications for osteoporosis are used to strengthen the bones.
Calcium-rich Foods
The best sources of dietary calcium include low-fat milk, cheese, yogurt, salmon, sardines, tofu, ice cream and leafy green vegetables, such as spinach and collard greens, according to MedlinePlus. It may also be beneficial to take a calcium supplement to meet daily calcium requirements.
Considerations
It is important to note that increasing calcium intake cannot completely stop or reverse bone loss, but it can help increase bone strength and delay bone loss. The best way to ensure the bones stay healthy is to consume enough calcium and other important minerals during periods of rapid development.
