Supporting bone health with calcium supplements

Discover the important role calcium supplements can play in managing osteoporosis and learn which one could be best for you.

Calcium is critical for maintaining strong bones, and while we can get a lot of calcium from what we eat, supplements can be handy for bridging any gaps. Below, we’ll discuss the importance of calcium supplements for osteoporosis management and explore the types of calcium supplements available, to help you decide which one is best for you.

Why calcium matters

Bones constantly undergo a process of breakdown and rebuilding. Throughout childhood and early adulthood, bone rebuilding outpaces bone loss, but after around age 30, this process slows down. By ensuring sufficient calcium intake, we provide our bones with the building blocks they need to stay as strong as possible.

Key benefits of calcium for bone health

Bone strength and density: Calcium is the primary mineral in bones, giving them strength and structure. Regular calcium intake helps maintain bone density, reducing the risk of fractures.
Slows bone loss: Calcium supplements can help slow the bone loss associated with osteoporosis.
Improves treatment outcomes: For individuals already diagnosed with osteoporosis, calcium (along with vitamin D) can help maximise the effectiveness of treatment methods that aim to rebuild or stabilise bone density.

Why calcium matters

Key benefits of calcium for bone health

Bone strength and density: Calcium is the primary mineral in bones, giving them strength and structure. Regular calcium intake helps maintain bone density, reducing the risk of fractures.
Slows bone loss: Calcium supplements can help slow the bone loss associated with osteoporosis.
Improves treatment outcomes: For individuals already diagnosed with osteoporosis, calcium (along with vitamin D) can help maximise the effectiveness of treatment methods that aim to rebuild or stabilise bone density.

Choosing the right calcium supplement

Here are the three most common forms of calcium supplements, each with their own unique benefits and considerations:

1. Calcium Carbonate

Calcium carbonate is one of the most commonly used forms of calcium and is popular due to its high percentage of elemental calcium (about 40%), meaning you can get more calcium in a smaller dose. It is derived from natural sources such as limestone.

Calcium carbonate is best absorbed when taken with food, as stomach acid helps in breaking it down. For people with low stomach acid or digestive issues, this form may be less efficient.

2. Calcium Citrate

Calcium citrate is often recommended for people who have digestive issues or lower stomach acid, which can be common in older adults. It contains a lower percentage of elemental calcium (about 21%) compared to calcium carbonate, but it is easier to absorb and can be taken on an empty stomach.

3. Calcium Gluconate

Calcium gluconate is less common as a dietary supplement for osteoporosis and contains only 9% elemental calcium, so larger doses are required to meet daily calcium needs. It’s often used in hospitals for people with severe calcium deficiencies, usually administered intravenously.

Choosing the right calcium supplement

Here are the three most common forms of calcium supplements, each with their own unique benefits and considerations:

1. Calcium Carbonate

Calcium carbonate is best absorbed when taken with food, as stomach acid helps in breaking it down. For people with low stomach acid or digestive issues, this form may be less efficient.

2. Calcium Citrate

3. Calcium Gluconate

Additional tips

It’s important to use calcium supplements correctly for the best results. Here are a few tips to keep in mind:

Pair with Vitamin D: Vitamin D helps your body absorb calcium effectively, so make sure you’re also getting enough vitamin D from sunlight, diet, or supplements.
Avoid taking too much at once: The body can only absorb around 500mg of calcium at a time¹, so it’s best to spread out doses throughout the day.
Monitor total calcium intake: The recommended intake for most adults in the UK is around 700-1000mg². This includes both dietary and supplemental sources, so consider how much calcium you’re getting from food before supplementing.

Additional tips

It’s important to use calcium supplements correctly for the best results. Here are a few tips to keep in mind:

Pair with Vitamin D: Vitamin D helps your body absorb calcium effectively, so make sure you’re also getting enough vitamin D from sunlight, diet, or supplements.
Avoid taking too much at once: The body can only absorb around 500mg of calcium at a time¹, so it’s best to spread out doses throughout the day.
Monitor total calcium intake: The recommended intake for most adults in the UK is around 700-1000mg². This includes both dietary and supplemental sources, so consider how much calcium you’re getting from food before supplementing.

Calcium supplements can play an essential role in osteoporosis prevention and management, especially when dietary intake alone isn’t enough. Choosing the right supplement depends on your individual needs, lifestyle, and any specific health conditions you may have.

It is a good idea to speak to your healthcare provider about the best supplement type and dosage for you. By ensuring adequate calcium intake and following a bone-healthy lifestyle, you can protect your bones and reduce the risks associated with osteoporosis.

References

Office of Dietary Supplements, National Institutes of Health. (2023). Calcium: Fact sheet for health professionals. Available at: ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
British Dietetic Association. (2023). Calcium. Available at: www.bda.uk.com/resource/calcium.html

References

Office of Dietary Supplements, National Institutes of Health. (2023). Calcium: Fact sheet for health professionals. Available at: ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
British Dietetic Association. (2023). Calcium. Available at: www.bda.uk.com/resource/calcium.html