How Does Calcium Help Your Bones Stay Fit?

“Get more calcium!” This is what we hear from our relatives as well as our doctors. More calcium is said to prevent bone fractures and help strengthen the bones. Even the Institute of Medicine advises people to take at least 1000 milligrams of calcium every day.

A new study, published in the British Medical Journal, has now found out the exact relation between intake of calcium supplements and the risk of fractures.  

After 5 years of research, we now know that there is a dark side to reckless calcium intake. High intake of calcium is associated with increased risk of stroke, kidney stones and even heart attack.

The study

Mark Bolland led a team of researchers who looked at 70 studies on the effect of calcium supplements in preventing fractures. They considered both randomized clinical trials and observational studies. The studies consulted had a wide variety of participants, calcium intake, vitamin D intake and the reporting of fractures.

The findings

The researchers found out that calcium supplements did not have any impact on the risk of bone fractures.

The same research team also reviewed 59 clinical trials which looked at calcium intake and bone health. After taking 1000 mg of calcium supplements, bone density increased by about 0.6% to 1.8% - an amount too low to protect you from fractures. 

What should you do?

Now that you know that calcium supplements won’t protect you from fractures, you should look to getting your daily calcium requirement from natural sources. After all, adequate intake of calcium and vitamin D is still essential for maintaining bone health. Any deficiency can increase the risk of Osteoporosis and even Rickets.

Natural sources of Calcium

• Dairy foods like milk, yogurt and cheese
• Leafy green vegetables like spinach and cabbage
• Fruits like oranges
• Beans and peas
• Salmon and sardines

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