Calcium supplements have their place, but focus on dietary sources
Dear Doctor: At my annual checkup, my doctor ordered a bone-density test. Besides talking to me about osteoporosis, she suggested calcium supplements. Any advice about which supplements are best and about maintaining bone health?
A. Our bones are active organs in constant flux, with old bone being removed and new bone made.
Most of us reach peak bone mass in our late 20s to mid-30s. Then, bone loss gradually begins to exceed bone creation. Factors such as menopause, inactivity and certain medications can accelerate bone loss.
A bone-density test gives an idea of where you are in the process via a score that compares your bone density to that of a young adult on a scale that ranges from normal through low bone mass to osteoporosis. It’s recommended that women 65 and older and men 70 and older get tested.
While calcium supplements have their place in keeping our bones strong and healthy, we also need to focus on a nutritious diet that includes not only adequate calcium but also potassium, magnesium and vitamin D. That means eating a wide range of fresh fruits, vegetables, leafy greens, lean meats, dairy products, healthful oils, seeds, beans and legumes.
Postmenopausal women might need supplements. Guidelines suggest getting 1,000 to 1,200 milligrams of calcium daily, at least half of that from what we eat and drink. Calcium carbonate, at 40% elemental calcium, and calcium citrate, at 21% elemental calcium, are the two main forms of supplements.
Newer research has hinted at potential cardiovascular risks linked to the overuse of calcium supplements. We recommend meeting as much of your calcium need as possible through diet and limiting supplements to a maximum of 500 mg per day.
The final pieces of the bone-health puzzle: strength training and weight-bearing exercises. Research shows bone responds to load-bearing exercise by remodeling — the complex process that results in the formation of new bone. This includes exercises such as lifting weights, climbing stairs, skipping rope, dancing or running.
Regular exercise also improves balance and coordination — important to prevent falls.