Calcium & Bone Health: Why It Matters and How to Get Enough
Calcium: Why It Matters and How to Get Enough Calcium
By
Dr. Prashantkumar
Arthroplasty, Arthroscopy,
sports Medicine and Trauma specialist
Consultant Orthopedic Surgeon
Vega Cure Multispeciality Clinic Bangaluru,
Medstar Multispecialty Hospital,
Manasa Hospital, Esha Hospital,
Kanva Sri Sai Hospital
Introduction
Calcium is essential for strong bones, proper muscle function, nerve signaling, and even blood clotting. No matter your age, getting enough calcium is key to preventing osteoporosis and fractures later in life. But how much do you really need? And what’s the best way to get it—through food or supplements? Let’s break it down.
How Much Calcium Do You Need?
RDA by WHO and FDA
The amount of calcium you need varies by age and gender. Here’s what the experts recommend:
|
Age Group |
Males (mg/day) |
Females (mg/day) |
Pregnant (mg/day) |
Lactating (mg/day) |
|
0–6 months |
200 |
200 |
- |
- |
|
7–12 months |
260 |
260 |
- |
- |
|
1–3 years |
700 |
700 |
- |
- |
|
4–8 years |
1,000 |
1,000 |
- |
- |
|
9–13 years |
1,300 |
1,300 |
- |
- |
|
14–18 years |
1,300 |
1,300 |
1,300 |
1,300 |
|
19–50 years |
1,000 |
1,000 |
1,000 |
1,000 |
|
51–70 years |
1,000 |
1,200 |
- |
- |
|
71+ years |
1,200 |
1,200 |
- |
- |
📌 Source: WHO, FDA, NIH
Best Food Sources of Calcium
Getting calcium from food is always the best option. Here are some of the richest sources:
1. Dairy Products🥛🧀
- Milk, yogurt, cheese—packed with calcium and easy to absorb.
2. Leafy Green Vegetables 🥬
- Kale, broccoli, bok choy—loaded with calcium, though some (like spinach) have oxalates that limit absorption.
3. Fish with Edible Bones 🐟
- Canned sardines, salmon—not only high in calcium but also rich in omega-3s.
4. Fortified Foods 🥣
- Some plant-based milks (soy, almond), cereals, and orange juice have added calcium.
5. Nuts and Seeds 🥜
- Almonds, sesame seeds, and chia seeds provide a boost of calcium and healthy fats.
Calcium Supplements: Which One is Right for You?
If you’re not getting enough
calcium through food, supplements can help—but choosing the right type is
important.
1.Calcium Carbonate
✅ Pros:
✔ Provides the highest amount of calcium per dose (40%)
✔ Budget-friendly and widely available
❌ Cons:
✖ Needs stomach acid to be absorbed (take with food)
✖ Can cause bloating or constipation
2. Calcium Citrate
✅ Pros:
✔ Can be taken with or without food
✔ Easier to digest, making it a great option for those with stomach issues
❌ Cons:
✖ Lower calcium content (21%) per dose
✖ Slightly more expensive
3. Other Forms of Calcium
- Calcium Lactate & Calcium Gluconate: Contain less calcium but are easier to absorb.
- Calcium Hydroxyapatite: Comes from bones and is highly bioavailable but costly.
📌 Choosing the right supplement depends on your digestive health and calcium needs. Always consult a doctor before starting supplementation.
Final Thoughts
A well-balanced diet rich in calcium is the best way to keep your bones strong. But if you’re falling short, a supplement may help—just be sure to choose the right one for you.
For personalized recommendations, consult your doctor to ensure you're getting the right amount of calcium for your health needs.
Get an appointment or call now to consult Dr. Prashantkumar for expert guidance on bone health. Location https://g.co/kgs/PLhwsja
References: WHO, FDA, NIH, Healthline, WebMD.
