Calcium and Osteoporosis: How Are They Connected?

Osteoporosis is a disease that weakens your bones. The bone mineral density and bone mass decreases and individuals with this disease are more likely to experience a fracture or a broken bone. To prevent this weakening of the bones and further bone density loss, it is important to supplement the diet with calcium supplements. Since there are rarely symptoms of osteoporosis, it is important to be proactive in calcium supplementation.

7 Key Factors That Impact Your Risk for Developing Osteoporosis

Osteoporosis can happen to anyone at any age, but most commonly in older women. Certain medications can increase the risk of developing the condition. Other factors that may increase risk are listed below:

1. Sex

Chances of developing osteoporosis are greater in women than in men. Women typically have smaller bones than men and a lower bone mass. 

2. Age

Older age leads to a greater and quicker bone loss. Over time, bones can weaken and risk for osteoporosis becomes greater. 

3. Race

White and Asian women are at the highest risk, and white men are at the higher risk for men.

4. Family History

Having parents with a history of fractures or osteoporosis could increase your risk for developing the disease. 

5. Hormone Changes

• Low estrogen levels in women, especially after menopause. 
• Low estrogen from the absence of menstrual periods in women pre-menopause due to hormone disorders or extreme levels of physical activity. 
• Low levels of testosterone in men.

6. Diet

A diet low in calcium and vitamin D can increase osteoporosis risk as well as fractures. Low protein intake can also increase risk for bone loss. 

7. Lifestyle

• Low levels of physical activity. 
• Chronic alcohol consumption. 
• Smoking and tobacco use. 

Too little calcium in the diet is a major risk factor for weak bones or bone loss. The body needs calcium to build and maintain bone strength. Individuals who already have the condition should supplement with 500-600mg of calcium to minimize their risk for falls, bone breaks, and fractures. 

How Does Insufficient Calcium Impact Your Risk for Osteoporosis?

Individuals that do not have enough calcium in their body lack the ability to rebuild bone, maintain bone density, and are at a higher risk for bone loss. It is important to eat a diet rich in calcium as well as supplement with 500-600mg per day if you already have bone loss or weakening. Foods rich in calcium include dairy products such as milk, yogurt, and cheese. Sardines and salmon are rich in calcium as well as leafy green vegetables, fortified foods such as cereals, milk substitutes and tofu, as well as nuts and seeds. 

What Do Our Registered Dietitians Recommend for Individuals at High Risk for Osteoporosis?

Individuals with osteoporosis are at a much higher risk for fractures and bone breaks. Supplementing the diet with calcium rich foods as well as 500-600mg of calcium supplementation is a great way to ensure that you are giving your body enough calcium to prevent bone loss and maintain bone density and strength. Do you have specific questions regarding your bones and bone health? Reach out to our Registered Dietitians today!

References

1. What are osteoporosis warning signs? Cleveland Clinic. August 26, 2024. Accessed September 19, 2024. 
2. Osteoporosis. National Institute of Arthritis and Musculoskeletal and Skin Diseases. September 25, 2023. Accessed September 19, 2024. https://www.niams.nih.gov/health-topics/osteoporosis. 
3. Sunyecz JA. The use of calcium and vitamin D in the management of osteoporosis. Ther Clin Risk Manag. 2008;4(4):827-836. doi:10.2147/tcrm.s3552
4. 1. Osteoporosis. Mayo Clinic. February 24, 2024. Accessed September 19, 2024.