Understanding calcium supplementation for bones

Bone health is important to all of us and it gets lots of press and publicity on how to maintain it throughout our life span. Sometimes this info can be confusing to say the least. We know that bones need calcium to stay strong and healthy, as this is one of the primary building blocks to build bones. Bone is a living tissue just like all of your other tissues, so it needs a constant supply of nutrients and activity to keep rebuilding. When we lack these nutrients (such as calcium) and activity we can develop osteoporosis, where your bone mineral density decreases and increases your risk for fractures. Calcium supplementation is a common treatment for this, but it has come under some scrutiny lately because of potential side effects from it. Let’s try to separate the fact from the fiction with some of the reporting that has gone on.

New research has shown potential increased heart attack risk with calcium supplementation. Don’t panic and stop your supplementation just yet, but do read on to understand pro’s and con’s. First lets clarify what you may have read or heard from the press or others. Some reports have gone so far as to say calcium supplementation increases heart attack risk by 50%. While this is true, it is a stretch, realize that heart attack risk in the study went from just over 1% for those that didn’t supplement, to a little over 2% if you do. So the risk is 50% more, but still very small overall. But don’t be fooled in thinking that if you take calcium it will solve all your problems with osteoporosis and fall risk. Some studies show that supplementation only reduces your fall risk by 10%. So taking a calcium supplement helps, just don’t fool yourself to thinking you are out of the woods when it comes to fall risk. Research has been pretty consistent to show that if you get your calcium naturally (milk based products, broccoli, cabbage to name a few good sources) through diet you will get greater benefits and no side effects as to if you get it through supplementation. Another thing research has shown that if you hit your later years low on calcium and bone density it is hard if not almost impossible to catch up. You might slow the decline of bone density loss with improved diet or supplementation, but you are better off getting enough in your younger years then trying to play catch up.

So what’s the take home? If you supplement calcium, do it under a physician’s care to look at benefits and risks for you. Better yet, get enough calcium through a proper diet and start early in life to limit risks of osteoporosis throughout your life. Also don’t forget other things that can help: exercise, don’t smoke, avoid excessive alcohol, have an overall healthy diet and maintain proper weight control. Sounds like good advice for lots of health issues your bones included.