Calcium is useless for strong bones

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The claim that calcium is beneficial for strengthening bones is very popular. On this basis, it is recommended to drink milk, consume dairy products, and take calcium supplements with vitamins, especially for older adults.

In fact, for people over 50, additional calcium is almost useless.

Studies have been conducted to determine whether increasing dietary calcium intake affects bone mineral density (BMD). Both dietary sources of calcium and calcium supplements with or without vitamin D were studied.

A review of more than 50 clinical studies shows that neither increasing dietary calcium intake nor taking calcium supplements provides statistically significant changes in BMD or reduction in fracture risk.

With a normal diet, there is no need to worry about taking additional calcium. A healthy and varied diet fully supplies the body with the necessary amount of this element. No special diets or additional calcium intake are required to strengthen bones.

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The calcium content in the diet should be sufficient to maintain normal serum calcium concentrations and parathyroid hormone levels within the normal range throughout the day. Otherwise, increased bone resorption (the process of bone tissue destruction) occurs. But there is no need to strive for excess calcium from food or supplements to improve bone health.

Calcium intake varies depending on race, environmental conditions, and available food sources.

Very high daily doses of calcium are not only useless but can also be unsafe in the long term due to the risk of hypercalciuria (increased calcium content in urine) and kidney stones, imbalance in the ratio of calcium and magnesium.

Osteoporosis is a serious medical problem that reduces the quality of life and requires financial costs to combat it.

Physical activity is the most effective way to prevent osteoporosis. Sports help regulate bone condition, stimulate bone tissue formation, promote the accumulation of beneficial minerals in bones in addition to strengthening muscles, thereby reducing the overall risk of falls and fractures.