Calcium supply: Often insufficient
Calcium plays essential roles in bone formation, maintenance, and healing. Sufficient intake from early childhood is crucial but often not achieved by many age groups. According to new recommendations from a consensus conference in the USA, adults over 25 years of age should consume 1,000 mg of calcium per day. Since losses can occur during the body's utilization process, it is better to aim for 1,200 mg per day. It is not necessary to meet the target every day; rather, the weekly balance should be adequate. However, the actual calcium intake is usually much lower. Women of all age groups fall short of the daily requirement, with half of them critically below the norm. Those aged 15 to 35 consume only about 70% of the daily recommended calcium intake, with 10% of women ingesting only 400 mg per day. Children and adolescents also often fail to meet the desired requirement. Older men and women typically consume less calcium than younger individuals, significantly below the recommendations. Women over 60 years of age, for example, only consume about 400 mg of calcium per day. Adequate intake is typically achieved only by men aged 35 to 65 years.
Calcium supply
Milk and dairy products, vegetables, and fortified beverages. The cause of inadequate supply is often an inappropriate selection of foods. Calcium is mainly obtained from milk and dairy products.
For example, drinking milk is often unappealing to many children and adolescents, while older individuals may reject milk due to its relatively high cholesterol and fat content. Butter contains only a small amount of calcium. When it comes to cheese, attention must be paid to those coagulated with rennet, as they contain calcium. However, most cheeses available in stores are coagulated with rennet. Those who do not enjoy milk or dairy products can turn to other calcium-rich foods. These include, for example, oil sardines, broccoli, or garden cress. Drinking calcium-enriched fruit juices or mineral and medicinal waters, as well as calcium-rich drinking water, is also recommended in such cases.
Guideline for provision:
Five-point rule
Each point provides:
- 1 glas of milk
- 1 cheese sandwhich
- 1 cup of joghurt
- 1 portion of curd cheese
At least 5 points must be achieved per week! There isn't such a simple rule for other foods. With them, one should pay attention to the amounts of calcium contained and possibly supplement with additional calcium.
Way out of undersupply: Calcium supplements
Experiences show that achieving sufficient calcium intake through daily diet is difficult for many people. Therefore, supplementing with calcium supplements, combined with other substances that stabilize bone tissue, is advisable for certain groups or times (e.g., during pregnancy). The evidence of a connection between bone mass and daily calcium intake is clear. However, not only the quantity but also the type of calcium intake is crucial for its utilization in the body. Calcium citrate has higher bioavailability, is well tolerated, and is more soluble in water than salts of other acids.
Calcium metabolism and homeostasis :
In order for calcium to fulfill its functions effectively in the body, several other substances are necessary. Calcium metabolism and homeostasis are governed by a complicated regulatory system. Particularly involved in this process are parathyroid hormone, calcitonin, and vitamin D. Calcium is absorbed through the intestinal wall, and its availability depends on nutritional factors. Absorption, for example, is inhibited by vitamin D deficiency and a low-protein diet. However, it also improves with vitamin D and optimal protein supply, especially with lysine as well as lactose and citric acid. When it comes to osteoporosis, attention is often focused only on these relationships, possibly also on adequate supply of vitamins C and B6.
Typical for bone metabolism, as for all bodily functions, is an active interplay of many nutrients. These include, for example, boron, zinc, copper, manganese, folic acid, and pantothenic acid. This is far too often overlooked in the prevention and treatment of osteoporosis.
For the prevention and treatment of osteoporosis: Combined vitamins and minerals
Meaningful combinations of important nutrients for bone formation allow for better utilization of calcium while simultaneously reducing the required amounts of vitamin D. Bone matrix and mineralization improve, and key parameters of bone metabolism are favorably influenced. This also applies to processes involved in bone and wound healing after surgeries, fractures, and other injuries. Additionally, other properties of vitamins have positive effects, such as on cellular immune competence. Of course, osteoporosis cannot be treated solely with nutrient supplements, but they provide a good foundation for therapy. This may allow for lower dosages of other interventions.