The Importance of Calcium for Osteoporosis and Bone Health

Calcium is one of the key minerals needed for treating or preventing osteoporosis and for overall good bone health.  It adds to the structure of your bones, helping bones be strong and dense.  In this blog post, we will discuss how calcium is necessary for bone health, and provide insights into how you can make sure you are getting enough calcium.  

We’ll also discuss calcium’s impact on osteoporosis and bone density, the best dietary sources of calcium, and the role of calcium supplements in promoting overall bone health.  We’ll share how much calcium you need each day and we’ll also touch on how to supplement with calcium without increasing your risk for cardiovascular disease, which can be a concern for some.  We will share our favorite brand of calcium supplement and we’ll also discuss other factors that can influence calcium absorption.

Feel free to skip ahead by clicking on the links below:
Importance of Calcium for Osteoporosis and Bone Health
Impact of Calcium Deficiency on Bone health
Recommended Daily Calcium Intake
How Much Calcium is Too Much
Food Sources Rich in Calcium – Calcium Guide
Calcium Supplements – And What We Recommend
Factors That Affect Calcium Absorption – Physical Activity and Things to Avoid
Conclusion and TakeAway Tips for Improving Calcium Absorption

Importance of Calcium for Osteoporosis Bone Health

Adequate calcium intake helps prevent osteoporosis. Think of calcium as a building block for bones, along with protein. It contributes to bone structure, strength, and density. Calcium is important for other things in our body like blood clotting and muscle function and the body continually uses bone as a source of calcium for these functions.  In fact, 98% of the calcium in our body is stored in our bones. If you don’t eat or supplement with enough calcium, your body will take calcium from bone to use in other parts of your body and then your bone density can suffer.

Impact of Calcium Deficiency On Bone Health

Think of calcium as a building block for bones, along with protein. It contributes to bone structure, strength, and density. Calcium is important for other things in our body like blood clotting and muscle function and the body continually uses bone as a source of calcium for these functions.  In fact, 98% of the calcium in our body is stored in our bones. If you don’t eat or supplement with enough calcium, your body will take calcium from bone to use in other parts of your body and then your bone density can suffer.

Not getting enough calcium in your diet can lead to weakened bones, increasing the risk of fractures and conditions such as osteoporosis and osteopenia. Osteoporosis is characterized by reduced bone mass and increased risk of bone fractures, particularly in the hip, spine, and wrist.  Osteopenia is a level of reduced bone mass and density before one has osteoporosis.

To maintain optimal bone health and minimize the risk of bone-related issues, it’s important to ensure adequate calcium intake through a balanced diet and if needed, supplementation.

How Much Calcium Do You Need

The recommended daily intake of calcium varies by age and gender. The National Institutes of Health (NIH) recommends a calcium intake of 1200 mg per day for women over 50 and men over 70.  For adult women under 50 and adult men under 70, the recommendation is 1000 mg per day.

Women
19-50 years = 1000 mg
51+ years  = 1200 mg

Men
19-70 years = 1000 mg
71 + years = 1200 mg

How Much Calcium Is Too Much?

The upper safe limit for calcium is 2500 mg per day.  So, getting more than about 2500 mg of calcium daily could lead to excess calcium in the blood, which can actually weaken our bones.  Too much supplemental calcium can also lead to kidney stones and can also interfere with the absorption of other minerals like iron and magnesium.  To track your calcium intake, I recommend the Cronometer app.  Tracking can also help you determine if and how much calcium supplement you should take.  If you are only getting calcium from food alone, it is unlikely that you would reach the upper safe limit of 2500 mg of calcium per day.

Calcium-Rich Foods

Eating enough calcium-rich foods is the best way to maintain optimal bone health.   Here are some examples of calcium-rich foods:

It’s important to know that calcium is best absorbed in smaller amounts and when taken with food and vitamin D. 

Download the calcium nutrition guide below for more information about the calcium content in calcium rich foods. 

You can also track your food and beverage intake to see how much calcium you are already getting.  Again, to track your calcium intake, I recommend the Cronometer app.  Tracking can also help you determine if and how much calcium supplement you should take (link below).

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Calcium and Vitamin D Together

Vitamin D optimizes the absorption of calcium, contributing to overall bone strength and density. Without enough Vitamin D, the body will struggle to absorb calcium even if calcium is consumed in adequate amounts.  Vitamin D is so important for calcium absorption that if calcium supplements are not taken with vit D, one’s risk of hip fractures might increase.

Regular exposure to sunlight is a natural way for the body to produce vitamin D but unfortunately, most people are deficient in vitamin D. However, dietary sources and supplements can also provide this essential nutrient. When vitamin D levels are sufficient, calcium absorption is improved, contributing to improved bone density.  You can ask your healthcare provider to test your vitamin D level to see if you are deficient and/or to gauge if your supplementation of vitamin D is sufficient.

How Important is Vitamin D?   A 2022 study found that cardiovascular risk was not increased if calcium supplementation was taken with vit D. 

Calcium Supplements

While getting calcium from foods is ideal, calcium supplements can help fill the gap to reach the recommended levels of calcium.  These supplements come in various forms, including calcium carbonate and calcium citrate, and can help bridge the gap between dietary intake and recommended levels of calcium.   If you know about how much calcium you get from food then you can add enough of a calcium supplement to reach the recommended daily amount.

We recommend a calcium supplement called AlgaeCal Plus or filling the gap between how much calcium you get from food/beverages and the recommended level.  AlgaeCal has studies that show a 1% increase in bone density for up to 7 years.  In comparison, bone density can decrease 0.3-0.4% each year after 40 years of age. With AlgaeCal Plus, no evidence was found for increased cardiovascular risk.  AlgaeCal Plus includes other important minerals and minerals like magnesium, vitamin C, vitamin D and vitamin K2-7.  You can get AlgaeCal Plus here (affiliate link: I pass on a big discount to you, I earn a small commission).

AlgaeCal is a premium calcium supplement that has been scientifically proven to increase bone density and strength. It is made from an organic algae source, making it completely plant-based and vegan-friendly.

Otherwise, calcium citrate is slightly more easily absorbed than calcium carbonate.  However, calcium carbonate is usually the cheapest.  One thing to keep in mind is that many of the “chewables” either have sugar added or an artificial sweetener like aspartame.  Pure stevia and monkfruit are the only sugar substitutes/sweeteners we recommended because the others can either increase insulin resistance or impair gut health.  We want our gut healthy so that we can absorb nutrients from food and supplements as much as possible.

Factors That Affect Calcium Absorption

Calcium absorption is influenced by various lifestyle factors. Physical activity will have a positive effect while alcohol and caffeine can affect calcium absorption negatively.

Physical Activity and Calcium Absorption

Regular physical activity plays a big role in maintaining healthy bones and aiding calcium absorption. Weight-bearing exercises such as walking, jogging, dancing, and resistance training help stimulate bone-forming cells which improve the retention of calcium in bones.

Engaging in physical activities outdoors also provides an essential source of Vitamin D, which is key for calcium absorption. Incorporating these activities into your routine not only benefits bone health but also aids in optimizing calcium uptake.

Other Nutritional Factors Affecting Calcium Absorption

In addition to physical activity, other nutrients and dietary habits can influence the absorption of calcium in the body. We’ve already mentioned Vitamin D improves calcium absorption.  Vitamin D is found in fatty fish, egg yolks, and fortified dairy products but usually people need a supplement to keep their vitamin D levels at good levels for bone health.

Things to Avoid To Improve Calcium Absorption

So, while making sure we get enough calcium from food and supplements, we also need to avoid things that hurt calcium absorption.

Takeaway Tips for Improved Calcium Levels and Stronger Bones

Hopefully, this article has helped improve your understanding of just how important calcium is for keeping and obtaining stronger bones.  Getting enough calcium through your food and beverages, along with a calcium supplement if needed and getting enough vitamin D are important takeaways.  And, don’t forget that avoiding things that hurt calcium absorption is just as important. 

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