Calcium plays a crucial role in bone health and ensures that nerves, muscles and the heart can function properly. Approximately 99 percent of the calcium in the body is found in the bones, while the remaining 1 percent is located in the blood and cells. If inadequate amounts of calcium are available in the body, the bones can become so weak and brittle that even the slightest pressure can cause fractures. This condition is called osteoporosis.
Physiology
Body regeneration is a normal process that occurs constantly throughout your lifetime. Your body regularly breaks down old bone and forms new bone to take its place. The body uses calcium to create the structure of the new bones. If adequate calcium is not available in the body, the newly formed bones have a weak, porous structure. Vitamin D must also be present in order to help the body transport and absorb calcium to create bone.
The creation of weak bones can lead to the development of osteoporosis. It is important to make sure you consume enough calcium during times of rapid bone development. Bone development is most rapid between the ages of 10 and 20. As you reach your 30s, bone development slows down.
Calcium Recommendations
According to the Virginia Cooperative Extension, more than half of Americans do not consume the recommended amount of calcium. The Food and Nutrition Board, which is a subgroup of the Institute of Medicine, recommends that male and females between the ages of 9 and 18 consume 1,300 mg of calcium per day. As you reach middle age, the recommendations become slightly lower. Men and women between the ages of 19 and 50 should consume 1,000 mg of calcium per day. As you age even more, your calcium needs increase again. Men and women between the ages of 51 and 70 should consume 1,200 mg of calcium every day. In addition to calcium, it is also important to consume between 800 and 1,000 international units, or IUs, of vitamin D daily.
Calcium and Diet
Dietary protein and caffeine can increase calcium loss through urine and the absorption of calcium is slightly inhibited by fiber. If you consume a lot of protein, caffeine and fiber, it is even more important to make sure you are consuming adequate amounts of calcium to avoid bone loss. Vitamin D, however, must be present in the diet in order for the body to absorb calcium, although it is not necessary to consume calcium and vitamin D at the same time. Dairy products, such as milk, yogurt, cheese and ice cream, are the best sources of calcium. Other good sources of calcium include salmon, sardines, tofu and leafy green vegetables, such as spinach and collard greens. Although it is best to reach your recommended calcium intake through your diet, calcium supplementation may also help you reach your goals.
Calcium Supplements
There are various forms of calcium that are available in supplements, and each form is absorbed differently by the body. Calcium carbonate is the least-expensive manufactured form of calcium and is often produced in such a way that the body has a difficult time digesting and absorbing it. When choosing your calcium supplement, it is important to check the labels and make sure the supplement contains calcium in the form of calcium citrate or elemental calcium. The University of Washington notes that calcium is absorbed better when taken throughout the course of the day, so supplement doses should be split up. Taking calcium at bedtime can also stop the bone loss that occurs overnight and help prevent the development of osteoporosis.
Calcium and Medications
Certain medications may interfere with the proper absorption of calcium. Bile acid sequestrants, which are used to help lower blood cholesterol, can increase urinary calcium loss and inhibit calcium absorption. Long-term corticosteroid use can also inhibit absorption of calcium. A class of diuretics called loop diuretics can decrease calcium levels in the body. If you are taking any of these medications, you should discuss the possibility of taking calcium supplements with your doctor. Increased calcium intake can help make up for the calcium loss that occurs with these medications and help prevent the development of osteoporosis.
Treatment for Osteoporosis
Although adequate intake of calcium can help ensure your body builds strong bones, increased calcium intake cannot treat osteoporosis. Treatment for osteoporosis consists of a combination of medications that can help slow down bone loss and maintain bone mass. Hormone therapy may also help strengthen the bones, but MayoClinic.com notes that this treatment option is accompanied by the risk of many serious side effects.
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