Osteoporosis
and What you Can Do About It
 
Definition of Osteoporosis


Osteoporosis (literally, "porous bones") is a disease that thins and weakens the normally strong, dense, mineral-rich material that bone is made of. As the diseased bones lose density, they also lose the solid strength they need to support the body's weight. So a person with osteoporosis is more likely to break, or fracture, a bone during a fall or accident: Most such fractures occur in the spine, hip, or wrist. In the U.S., more than 1.5 million bone fractures from osteoporosis occur every year, mostly in older women.

A comparison of normal bone (left) and a bone with osteoporosis (right)

It's in Your Bones!



Almost all of the body's calcium (99%) is present in the bones and teeth. The remaining 1% is found in the blood and some nerve cells and is essential for nerve conduction, muscle contraction and blood clotting. As these functions keep you alive minute to minute, the amount of calcium in the blood must remain at a steady level.

Prevent Osteoporosis

If you eat foods that contain calcium, both bones and blood will have the calcium they need. If your calcium intake is inadequate, the body uses the 'stored' bone calcium to maintain the blood calcium. This mobilization of bone calcium can lead to osteoporosis, i.e., a reduction in the amount of calcium in the bone leading to weak and thin bones. One way to reduce the risk of osteoporosis is to consume calcium supplements in addition to the calcium you can get from foods.

Osteoporosis is a common feature of aging. Loss of bone starts in women at the time of the menopause and in men at about age 55 and leads to an increase in painful, disabling fractures in both sexes. About 40% percent of women and 13% of men will suffer a bone fracture due to osteoporosis in their lifetime. Peak bone density occurs around the age of 25 and therefore generous calcium intake in the early 20s is critical. Adequate calcium in the 30s, 40s, and 50s and beyond is also important in maintaining strong bones. Using supplements in addition to calcium-containing foods can help ensure adequate calcium intake.

Choosing the Best Supplement

The calcium supplements on the market use a variety of chemical forms of calcium. Some are more efficiently absorbed than others, and some contain more elemental, or raw calcium than do others. The table below shows how much actual calcium some common supplements contain.

Calcium source % Elemental calcium
Calcium carbonate 40%
Calcium phosphate (tribasic) 39%
Calcium phosphate (dibasic) 30%
Calcium citrate 21%
Calcium lactate 13%
Calcium gluconate 9%

 

Note: Absorption is greatly improved in the presence of vitamin D. Lactose also seems to improve calcium absorption.  Consider choosing a supplement that also contains vitamin D.  Consult your doctor before beginning any type of dietary supplements.