Calcium Benefits For Osteoporosis

Calcium is a major mineral essential for human health. Its main role is in developing bones and teeth and keeping them strong. In fact, the bones of the human skeleton contain more than 99 percent of the total calcium in the body. It is the calcium within the bones that makes them strong. Other factors such as vitamin D status and genetics, however, play a role in the development and progression of this condition.

Early Calcium Intake

Calcium plays a significant role in the prevention of osteoporosis (which literally means porous bone), a disease characterized by the structural deterioration of bone tissue. According to an article in "La Clinica Terapeutica" in early 2005, nutrition is an important modifiable factor in the development and maintenance of bone mass as well as in osteoporosis prevention. Optimal calcium intake in the early years helps increase bone mass and is essential to achieving peak bone mass (PBM), which occurs when growth is completed. Those who achieve a higher PBM in early adulthood are at a lower risk for developing osteoporosis in later years. Males and females ages 9 to 13 should consume 1,300 mg of calcium daily, according to the National Institute of Medicine (IOM) dietary reference intakes.

Role of Vitamin D

Vitamin D is needed for dense bones and calcium absorption and utilization. Vitamin A and D fortified milk and yogurt provide substantial amounts of both nutrients. According to a review published in "Clinical Endocrinology" in 2009, the calcium and vitamin D intake is a key component in preventing osteoporosis. For prevention, individuals with insufficient dietary intake should take supplements of these nutrients. Based on the relationship between blood vitamin D levels (known as blood 25(OH)D) and both bone mineral density and turnover, a vitamin D blood level of 50 to 75 nmol/L is optimal. This level can be reached by supplementing the diet with 800 international units (IU) of vitamin D daily, a dosage that corresponds with fewer bone fractures. Calcium balance is affected by calcium intake and vitamin D status, so individuals aged 19 to 50 years should consume 1,000 mg of calcium daily and those beyond age 50 should consume 1,200 mg daily. One 8 oz. glass of milk offers about 300 mg of calcium.

Overall Link to Prevention

According to a review published in "Physiological Research" in 2009, a meta analysis of 29 randomized trials showed that supplementing the diet with both calcium and vitamin D3 (cholecalciferol, the hormonelike active form of vitamin D) reduces the risk of osteoporosis-related bone fractures by a very significant 24 percent and reduces overall bone loss. However, there are many factors, other than diet, which are involved in the development of osteoporosis. This disease is influenced by other nutrients and lifestyle factors, as well as family history, sex (more often occurs in women), age and body frame type (slender women are at a greater risk). Proper nutrition, including optimal calcium and vitamin D intake, and participation in regular physical activity (particularly weight-bearing), goes a long way in helping to prevent this disease.