The Role of Calcium in Bone Health
Calcium is critical for building and maintaining strong, healthy bones. As we age, our risk of osteoporosis and bone fractures rises. Getting enough calcium can help keep bones resilient. This article covers the benefits and potential risks of calcium supplements for bone health.
Benefits of Calcium Supplements
- Help prevent osteoporosis and reduce fracture risk as we age
- Useful for those who don’t get enough calcium from dietary sources alone
- Relatively inexpensive and widely available
Considerations When Taking Calcium Supplements
- Potential minor gastrointestinal side effects like gas, constipation or bloating
- Risk of kidney stones may be elevated in some individuals
- Possible interactions with some medications
Who Might Benefit from Supplemental Calcium?
- Postmenopausal women
- Those with lactose intolerance or other conditions that make it hard to meet calcium needs through diet alone
- People taking steroid medications long-term
The Bottom Line on Calcium Supplements
For most healthy adults, aiming to meet calcium needs through food sources is ideal. But supplements can play a helpful supporting role for those at higher risk for osteoporosis or struggling to get enough calcium in their diets. Speak to your doctor to find out if calcium supplements are right for your individual health needs.
FAQ
How much calcium do most adults need daily?
The recommended dietary allowance (RDA) for most adults aged 19-50 years old is 1,000 mg per day. This increases to 1,200 mg daily for women over 50 and men over 70.
What foods are high in calcium?
Some top dietary sources include dairy products like milk, cheese and yogurt, calcium-fortified plant milks, canned fish with bones like sardines, leafy greens, tofu and beans.
Is it safe to take calcium supplements long-term?
For most healthy people, calcium supplements are considered safe for long-term use within the recommended upper daily limits. But periodic breaks are a good idea.
What is the upper limit for calcium supplements per day?
The recommended upper limit is 2,000-2,500 mg per day from all sources, including food and supplements combined. Taking more than this over extended periods may increase health risks.
Can you get too much calcium from food sources alone?
It would be very challenging to dramatically exceed calcium limits through dietary sources alone. But certain conditions like milk-alkali syndrome are possible in extreme cases.
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