The Women's Health Initiative's research on bone density and calcium, appearing in "The New England Journal of Medicine," states that calcium supplementation, when accompanied with vitamin D supplementation, will increase bone mineral density in women. Calcium is found in abundance in many common foods such as milk and yogurt; however, women who are lactose intolerant have a more difficult time getting their required daily calcium and may require calcium supplements to compensate.
How It Works
When ingested, the calcium supplement travels down the esophagus into the stomach. The outer layer of calcium pills begins to be broken down and this is passed into the small intestines. The small intestines will absorb about 40 percent of the calcium present while the rest is excreted out of the body. Calcium requires a vitamin D-based intermediary for transport out of the intestines. Calcium is then transported through the bloodstream to repair bone. Bone cells constantly turn over and require a steady stream of calcium to stay strong. When calcium isn't present, the bones begin to deteriorate.
Bone Mineral Density
The biggest effect calcium supplementation has is increasing the bone mineral density, or BMD, of your bones. Bone mineral density is a measure of how dense or compact the bones are. Bones, by nature, are porous and not completely solid throughout. The large and more numerous the pores, the lower your BMD. Calcium supplementation ensures that you do not develop these larger and more numerous pores. In addition to preventing bone loss, supplementation can allow you to shrink the size and number of your pores, which increases the total amount of bone you have. This also keeps your bones healthy and strong.
Injuries
Keeping your bones healthy and strong is crucial in preventing bone breaks and fractures. An analysis of bone mineral density research and fractures conducted by Washington University shows that as bone mineral density increases, the risk of fractures decreases. This means gaining bone will, in general, reduce your overall risk for a bone-related injury. Dr. Len Kravitz also recommends resistance training be included with calcium supplementation because resistance training helps increase bone mineral density and improve your coordination.
How Much
The daily recommended value for calcium varies depending on your age. The two key age areas where the highest levels of calcium are required are from ages 9 to 18 and ages 51 or older. People age 9 to 18 require calcium to help build strong bones in response to a growth spurt. People older than 51 require 1,200 mg a day to repair the increased turnover of bones. Women in the WHI study were given 1,000 mg calcium supplements and achieved modest gains in bone mineral density; however, you should consult your doctor before supplementing with calcium because of its interaction with medications and vitamin D.
References
- "The New England Journal of Medicine"; Calcium Plus Vitamin D Supplementation and the Risk of Fractures; Women's Health Initiative; 2006
- MayoClinic.com; Calcium Supplements and Bone Health; Jennifer Nelson and Katherine Zeratsky; April 2010
- Virginia Cooperative Extension; Calcium: Build Strong Bones; Elena Serrano; May 2009
- National Institutes of Health -- Office of Dietary Supplements; Dietary Supplement Fact Sheet: Calcium
- National Institute of Arthritis and Musculoskeletal and Skin Diseases; Calcium and Vitamin D: Important at Every Age; January 2011
- National Institute of Arthritis and Musculoskeletal and Skin Diseases; Calcium Supplements: What to Look For; January 2011
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