With the question, "Can a Calcium Supplement help with bone density?", the straightforward answer is definitely, "Yes!". Calcium has a very important role in bone remodelling. Physiologically, bones are dynamic structures that undergo considerable remodelling in response to changes in our lives. This process begins early in life and occurs throughout adult life as well. The bones are remodelled to meet the markedly different stresses placed on them by upright posture. During sedentary periods, compact bone decreases in thickness. In contrast, increasing one's level of activity causes compact bones to thicken, thus helping the bone withstand stresses placed on it during walking, running, standing and the like. On the other hand, spongy bone also undergoes considerable remodelling. Thus, even the internal architecture of the bone changes to meet new stresses.
Generally, when blood calcium levels fall below the normal limit, a hormone known as Parathormone or PTH is released by the parathyroid glands into the bloodstream. PTH stimulates bone cells to digest bone. This activity releases calcium to replenish blood calcium levels. On the other hand, when calcium levels rise, the thyroid gland releases calcitonin which inhibits bone destruction. Calcitonin also stimulates bone cells to deposit excess blood calcium into the bones making the bones denser and stronger. Therefore, if you are taking sufficient and potent calcium supplement to maintain a normal blood calcium level, bone formation will be promoted rather that bone digestion.
The recommended intake for calcium every day is about 210 mg to 900 mg for children and approximately 800 mg to 2000 mg for adults. These recommendations are good for both male and female. The tolerable upper intake level for this mineral is 2500 mg for ages 1 year and onwards. The most common source of calcium in the household is a glass of milk. However, this serving only provides 250 mg of calcium on the average. The highest amount of calcium among its sources is yogurt with 415 mg. Since most adults do not drink 4 glasses of milk or eat 2 servings of yogurt a day to reach at least the minimum recommended daily intake of calcium, calcium supplements may be necessary.
The two main preparations of calcium in supplements are calcium carbonate and calcium citrate. Calcium carbonate is more commonly available and inexpensive. Both the carbonate and citrate forms are similarly well absorbed, but in instances where an individual has reduced levels of stomach acid, calcium citrate is absorbed more easily. Vitamin D increases the absorption rate of this mineral, thus, it is also important to concurrently have Vitamin D supplement. Conversely, caffeine and caffeinated products, alcohol, proteins, and other minerals such as phosphorus, sodium and potassium can significantly increase calcium excretion resulting to decreased absorption. Strict vegetarians who eat no animal products, dairy foods and milk may not gain sufficient calcium needed by the body. Hence, it is highly suggested that vegans must have calcium supplements. Both aluminum and magnesium-based antacids can also increase urinary calcium excretion. Therefore, it is recommended to see your doctor and discuss your health condition and drugs or other supplements taken.
But the original question was is calcium enough, yes calcium is enough but for those who need a jump start in the calcium uptake, adding vitamin D and magnesium or taking a calcium, magnesium, and vitamin D supplement can greatly improve your absorption rate. Keeping your bones healthy is an important step in maintaining a healthy body.
Have you had your calcium today?
