Does taking calcium strengthen bones?

 Does taking calcium strengthen bones?

Calcium is essential for the body, but it is certainly not a panacea for strengthening bones.

Does taking calcium strengthen bones?

Calcium is not produced in the body and vitamin D and parathyroid hormone are required for its absorption.

In old age, taking calcium alone does not strengthen bones and medication and exercise are necessary.

A 65-year-old mother asked while applying a plaster to her broken wrist bone, “Doctor, I always take calcium. My daughter sent it from Australia. Yet how did my bones become weak and broken?”

This mother’s question clarifies an important fact and the confusion that exists in the public mind on this subject – calcium is essential for life, but does taking all calcium and supplements make bones strong?

Calcium and Vitamin D: Is our understanding correct?

Calcium is a mineral found in sufficient quantities in the body, which occupies 99 percent of the bones and teeth. The importance of calcium is not limited to our body but is also special in the muscles, nervous system, heart rate and blood clotting process. However, calcium is not made in our body.

The fish, meat, dairy products and green vegetables that we eat are its main sources. These foods are fulfilling our needs. This mineral is absorbed in the small intestine with the help of vitamin D and is regulated by the parathyroid and calcitonin hormones released from the parathyroid glands (remember, the parathyroid glands are small glands located at the back of the thyroid gland and have practically no connection with the thyroid gland).

In simple terms, if calcium is a compound of bricks, vitamin D, parathyroid and calcitonin are like the mortar that joins the bricks.

Our bones are not just a stable pillar that provides a structural foundation, but also a dynamic tissue. In it, new cells are constantly being formed and old ones are being destroyed. Calcium alone is not enough to form bones, but various types of proteins and other microminerals are also needed. Maximum bone density (peak bone mass) determines the strength of any bone, which increases from childhood to the age of 30 in every person.

Good nutrition, adequate exercise, plenty of sports and sufficient sunlight (a source of vitamin D) in childhood and adolescence prevent bones from weakening easily in old age. In addition to vitamin D, various hormones including growth hormone, testosterone, estrogen, parathyroid and others play an important role in this process.

If calcium is used more than necessary and for a long time, it can cause stomach problems such as constipation, loose stools, etc. Excessive use of vitamin D and calcium has also been shown to increase the risk of kidney stones.

In simple terms, just as you spend the money you earned in your youth in your old age, the process of new bone formation slows down as you age, while the process of bone loss increases.

After menopause in women and after the average age of 70 in men, bones weaken very quickly. This process of bone weakness is called osteoporosis, and it greatly increases the risk of bone fractures. Therefore, fractures of the wrist, arm, hip, and spine become common in aging women and older men.

Should everyone take calcium in old age?

If you are getting enough calcium from your daily diet, there is no need for calcium supplements. Calcium alone does not strengthen bones in old age. This fact has been proven by a review of various research articles. Although taking vitamin D and calcium together in very small amounts (1-2 percent) has been shown to strengthen bones, research shows that it does not make a significant difference in the risk of bone fractures.

Osteoporosis, which occurs in old age, cannot be treated with calcium alone. Special medications such as bisphosphonates, teriparatide, and denusumab are available for its treatment. Doctors recommend using these medications as needed after measuring bone density (DEXA scan). When using such medications, it has been shown that their effectiveness is greater if they are taken with calcium.

Should calcium be taken separately to heal broken bones?

After treating broken bones with plaster or surgery, calcium is needed for the bone healing process. Scientific studies to date have not provided any clear evidence that giving extra calcium to physically healthy people speeds up bone healing or healing.

There is no specific benefit to taking calcium alone in the healing process of bones broken due to osteoporosis. The body's process of bone healing is affected only when there is a deficiency of vitamin D, calcium, or other trace minerals in the body.

It is easily available in the market, does it make a difference if you eat it?

If you use calcium more than necessary and for a long time, it can cause stomach problems such as constipation, loose stools, etc. Although some studies have found that it increases the risk of heart attack, more research is needed on this. Excessive use of vitamin D and calcium has also been shown to increase the risk of kidney stones.

In addition, calcium has many It can also affect commonly used medications for diabetes, blood pressure, thyroid, and various antibiotics, reducing their effectiveness. When using calcium, it may be necessary to keep a gap of two to three hours between other medications and to adjust the dosage of the medication in consultation with your doctor.

Also, such medications available as food supplements often contain much less calcium and vitamins than are medically required. Therefore, before taking supplements that are easily available in the market, it is best to consult a doctor or expert to determine whether you need them.

So, does anyone not need calcium? Calcium is generally needed in bone conditions such as rickets and osteomalacia caused by vitamin D deficiency. Calcium is also needed for a long time in patients with special complications after thyroid surgery and in patients with chronic kidney disease.

Elderly, menopausal women, pregnant, breastfeeding women, patients who have taken steroids for a long time, patients with special stomach and intestinal problems and patients who are malnourished should use calcium as needed.

What to do to keep bones strong?

Eating a nutritious and balanced diet rich in protein and calcium from natural sources is the safest and most effective way. Since tobacco products cause bone loss and alcohol inhibits the absorption of calcium and also affects the process of bone formation, staying away from cigarettes and alcohol is beneficial not only for bones but also for overall health.

Sunbathing is essential for your bones as your skin produces vitamin D when exposed to sunlight. Although it is commonly believed that morning sun is particularly beneficial, recent new facts have shown that midday sun is considered better. Therefore, it is advisable to take some time out from your busy and confined lifestyle to sunbathe.

Weight-bearing and mobile bones are stronger. All age groups need to do regular exercise, including brisk walking, jogging, and yoga. Our young children and youth should be encouraged to play, run, and jump in the open field because physical activity in early life has a significant impact on long-term bone health.

Rather than taking calcium supplements carelessly, calcium and vitamin D should be used only as needed and as advised by a doctor. It should be noted that these minerals, which are available in the form of medicines, also have their own advantages and disadvantages. A healthy lifestyle, physical activity, regular exercise, and proper nutrition strengthen bones. Calcium is essential for the body, but it is certainly not a panacea for strengthening bones.