Osteoporosis is a bone disease characterized by weak and fragile bones, making them more prone to fractures and breaks. It is a common condition among older individuals, especially women.

While osteoporosis is often seen as an inevitable part of aging, there are steps you can take to prevent it, such as maintaining a healthy diet rich in calcium.

What is Calcium?

Calcium is a mineral that is essential to building strong bones and teeth. It also plays a vital role in muscle and nerve function, blood clotting, and enzyme activity.

Our bodies are unable to produce calcium, so we must get it from our diet or supplements.

Calcium Requirements by Age Group

The National Institutes of Health (NIH) recommends the following calcium intake levels for different age groups:.

Adolescents (9-18 years): 1,300 mg/day
Adults (19-50 years): 1,000 mg/day
Women (51-70 years): 1,200 mg/day
Men (51-70 years): 1,000 mg/day
All adults over 70 years: 1,200 mg/day

Calcium-Rich Foods

The best way to meet your body’s calcium needs is through a diet rich in calcium. The following are some of the best sources of calcium:.

Dairy products: milk, cheese, and yogurt
Fish: sardines and salmon with bones
Leafy green vegetables: kale, spinach, and collard greens
Fortified foods: orange juice, soy milk, and cereal

Calcium Supplements

If you are unable to get enough calcium from your diet, you may need to take supplements. Calcium supplements come in different forms, including capsules, tablets, and powders. Some supplements also contain vitamin D, which helps the body absorb calcium.

While supplements can be an excellent way to increase your calcium intake, it is essential to talk to your doctor before taking them. High amounts of calcium can cause constipation, kidney stones, and other health problems.

Your doctor can recommend the right dose and form of calcium supplement for you.

Calcium Absorption

Calcium absorption varies depending on the form of calcium you consume. Your body can absorb calcium from dairy products and fortified foods more readily than from supplements.

Additionally, calcium absorption can be hindered by certain substances in your diet, such as phytates or oxalates. Vitamin D helps the body absorb calcium more efficiently.

Other Ways to Prevent Osteoporosis

In addition to getting enough calcium in your diet, there are other steps you can take to prevent osteoporosis, including:.

Exercise: Physical activity helps to build strong bones and can prevent bone loss.
Avoid smoking and excessive alcohol consumption: Smoking and drinking too much alcohol can weaken bones.
Get enough vitamin D: Vitamin D helps the body absorb calcium. You can get vitamin D from sunlight, food, or supplements.
Avoid falls: Reduce your risk of falling by wearing sensible shoes, removing clutter, and adding handrails to stairs and bathrooms.

The Bottom Line

Getting the right amount of calcium is critical for building and maintaining strong bones.

While supplements can help, it is important to get most of your calcium from a healthy diet that includes dairy products, fish, leafy green vegetables, and fortified foods. Speak to your doctor before taking calcium supplements to ensure you are getting the right dose and form for your body.

By taking these preventative measures, you can reduce your risk of osteoporosis and continue to enjoy a healthy and active lifestyle as you age.