Imagine a world without strong bones – every step, walk, or even daily tasks like enjoying a meal becomes a challenge. Our bones are remarkable structures that support and protect our vital organs, allowing us to move effortlessly. Calcium plays a crucial role in maintaining the strength and durability of our bones. Calcium intake is often linked to the consumption of dairy products like milk, yogurt, and cheese since they are renowned for their high calcium content.¹

When it comes to calcium requirements, the guidelines differ for various age groups and gender. For infants aged 0 to 12 months, the Food and Nutrition Board (FNB) has established an adequate intake (AI) that aligns with the average calcium intake needed for healthy, breastfed infants. As children and adolescents progress through their developmental years, the recommended dietary allowances (RDAs) for calcium are established by considering the intake levels that promote optimal bone growth and maintain a healthy calcium balance.²

Calcium: Recommended dietary allowances (RDAs)²

Most dairy products and calcium-rich food typically provide about 300 mg of calcium per serving. It is also important to note that the body cannot absorb more than approximately 500 mg of calcium in any 2-hour period.³ Adults who already meet their recommended calcium intake through a regular diet are advised against taking calcium supplements. However, those unable to meet their calcium needs through diet alone might need personalized dose of calcium supplements to help bridge the gap. For instance, postmenopausal woman who requires a higher daily calcium intake, might benefit from taking daily calcium supplement of 500mg per tablet.⁴ Consult a healthcare professional for personalized advice.

For those who cannot achieve a balanced diet, calcium supplements are needed to ensure optimal bone health. These supplements offer a convenient and effective way to ensure sufficient calcium intake, especially for those who may have dietary restrictions, are lactose intolerant, or have difficulty obtaining enough calcium through their daily meals. The non-prescription calcium supplements readily available in the market typically provide a generous dose of up to 1000 mg of calcium per tablet, effectively meeting the daily nutritional requirements of most adults.^{1, 5} These supplements come in various forms (chewable tablet, tablet and liquid), and are generally well-tolerated. The calcium content of calcium supplements can vary, with calcium carbonate having a higher calcium content of around 40%, while calcium citrate contains a relatively lower calcium content of approximately 21%.⁴ It is important to note that supplements should be taken as directed by healthcare professionals or following package instructions.

Benefits of calcium supplements for strong bones:

• Enhanced bone density.⁶
• Prevention of osteoporosis. Osteoporosis is a condition that affects the skeletal system and is characterized by low bone mass and weakened bone structures. A recent study found that combined calcium and Vitamin D supplementation could prevent hip fractures caused by osteoporosis in postmenopausal women.⁷
• Dental health. Calcium supplements might provide additional support in preserving dental health, preventing tooth decay, and promoting healthy gums.⁸
• Improving physical performance. Calcium supplements work synergistically with other nutrients such as Vitamin D, Vitamin K2 and magnesium to support optimal bone health.^{7, 9} Ensuring an adequate supply of calcium can contribute to a favorable effect on bone mineral density and promote better physical performance.

Remember, while calcium supplements can be beneficial, taking these measures alongside them can further support your bone health and reduce the risk of bone loss.

• Ensure a well-balanced diet that includes calcium-rich foods, such as dairy products, leafy greens (spinach, bok choy, okra, watercress), and fortified plant-based milk.^1,2
• Obtain adequate Vitamin D through safe sun exposure, fortified foods, or supplementation.^{2, 7}
• Engage in weight-bearing exercises to promote bone health and calcium absorption.¹⁰
• Limit alcohol consumption.²
• Maintain a healthy body weight through regular physical activity and a balanced diet.
• Limit intake of excessive caffeine and soda as high consumption may interfere with calcium absorption.²
• Get regular bone density screenings to assess bone health and for early detection of any potential issues.
• Consult your healthcare professionals before starting any new supplementation regime to determine individual needs and potential interactions with prescription or over-the-counter medications.¹