Osteoporosis, especially in women is a growing concern. Did you know that osteoporosis takes decades to develop? So you may have got off to a good start drinking milk as a child, but what about in your teens and as an adult? Calcium is your ally in arresting osteoporosis and stopping osteoporosis in its tracks is in your hands. With growing awareness about calcium deficiency related health problems, today most adults know that calcium is not only necessary for growing children but also an essential nutrient for adults. We all need to take care of our bones to ensure their good health in our old age. It’s never too late to include calcium in your diet or increase its intake as the case may be.

What is calcium?

Calcium is basically a mineral. It gives the strength and stiffness to our skeletal system to carry us around and protect our internal organs. Without sufficient calcium our body would be unable to maintain its continuous cycle of rebuilding and growing bones and also provide the strength needed to hold up the body. It is found in plentiful quantities in different types of food and is also the most abundant mineral in our body, found in our teeth and bones. The body’s need for calcium changes rapidly as it goes through different stages of childhood and adolescence. The National Osteoporosis Foundation recommends that adults over the age of 31 consume 1000 mg of calcium everyday and this goes up to 1200 mg for adults over the age of 51.

Calcium Supplements

However, in spite of a diet that is plentiful in calcium, you may find it insufficient to meet your body’s needs. This may be the case if you are a pregnant or breastfeeding mother, a woman who is at risk for osteoporosis, a postmenopausal woman, on steroid (glucocorticoid) medication for asthma or rheumatoid arthritis; or if you are a growing child or adolescent.

When purchasing a calcium supplement you need to look out for the ‘elemental’ calcium or the pure calcium that is present in the supplement. It is this elemental calcium that is essential for strengthening of the bones. Usually you will find that supplements comprise of different types of calcium compounds. These can be calcium carbonate, calcium phosphate, calcium citrate etc. Some compounds, like calcium carbonate, contain more of this elemental calcium than others. So do read the label of the calcium supplement you are purchasing. Calcium supplements come in a variety of forms like tablets, capsules, liquids, powders and even chewable tablets. However, chewable and liquid forms have been found to be more easily absorbed by the body as they have already been somewhat broken down. You may experience some digestion related side effects like bloating, gas, constipation or an upset stomach, so begin with a low dose or switch to another form of calcium.