How To Get Enough Calcium At Risk Of Osteoporosis?

Osteoporosis is a progressive bone disease. As a result of the destruction of the collagen matrix, the bones become thinner and lose their density.

Risk factors for the development of the disease are: age, smoking, reduced physical activity and malnutrition.

Nutrients that maintain bone health. Calcium is the most popular nutrient associated with bone health. Calcium is a common mineral in our body. In total, it makes up about 2% of our body weight. Calcium is absorbed in the small and large intestines from the food we eat.

The main function of calcium is to ensure bone health. 99% of calcium in the body is found in bones and teeth and serves to build their structure. The remaining 1% is found in the blood and soft tissues.

What is the daily dose of calcium we need? Daily needs vary depending on age and gender. In older people and in menopausal women, the need for calcium increases.

The daily intake in a healthy person between the ages of 20 and 50 is 1000 mg after 50 years, the required dose is at least 1200 mg per day. The maximum dose of calcium for all ages is 2500 mg.

Here a term is introduced - bioavailability. It refers to the degree to which the body absorbs and uses each nutrient provided. Calcium absorption is different in different age groups. Young children absorb about 60% of calcium in the diet, in pregnant and lactating women the absorption is about 50%, in adults the absorption can be reduced to 25%.

Such factors determine the daily dose of calcium intake. When the availability of the element in the body is small, the body has the opportunity to increase intestinal absorption to compensate for the deficiency.

The bioavailability of calcium depends on the amount taken in one meal or in one dose (with supplements). Our body can take no more than 500 mg at a time.

The more calcium taken in one meal (dose), the less it is absorbed by the body. Therefore, experts advise to eat foods rich in calcium regularly in moderation and not to rely on a single intake of large doses of dietary supplements.

Some foods, such as seeds, nuts, grains, and vegetables such as spinach, interfere with the normal absorption of calcium. On the other hand, concomitant intake of calcium with iron, zinc or magnesium can lead to drug interactions that will reduce the absorption of all minerals. Therefore, be careful when choosing nutritional supplements.

Such interactions do not have a visible effect in young people, they affect mainly in adults and menopausal women, when calcium absorption is reduced.

Foods rich in calcium .

Dairy products are among the most common sources of calcium. Fresh and yogurt, cheese, yellow cheese, cottage cheese are high in mineral content. If there is a need to reduce calories in the diet, low-fat analogues can be used. Cottage cheese, like other processed cheeses, is not a good source of calcium. Its content in these products can be up to twice lower.

Green leafy vegetables. They are also extremely rich in calcium. These are: cabbage, cauliflower, broccoli, Brussels sprouts and Chinese cabbage.

Meat and fish. In general, they are not a good source of calcium. Exceptions are canned fish with bones such as sardines and salmon, where the bones can also be eaten. In general, fruits are also not a rich source of calcium.

Calcium overdose.

In general, more calcium intake through food does not lead to toxicity in healthy individuals. Excess is excreted in the feces. Unpleasant consequences of taking large amounts of calcium are observed when calcium is imported as a dietary supplement.

Large amounts can lead to mineral imbalance - reduced absorption of magnesium, iron and zinc. Older people are more susceptible in whom the absorption of nutrients is impaired. There is evidence that large amounts of calcium lead to the deposition of kidney stones in people who have a predisposition. More tests are forthcoming to confirm this thesis.