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Calcium from food is the best bone strength booster
Eat more dairy foods, oily fish and leafy green veg to help protect you from osteoporosis
Popping a calcium pill to keep your bones strong isn't as effective as eating a calcium rich diet, according to a new study published in the American Journal of Clinical Nutrition.
Calcium, an essential mineral that helps to build healthy bones and teeth, is found in many foods including dairy products, fish and leafy green vegetables. It seems that the body finds it easier to metabolise calcium in food form, although supplements are still an important source of the mineral for those who find it hard to get enough in their diet.
Researchers at Washington University School of Medicine in the US looked at 168 healthy postmenopausal women. The volunteers were divided into three groups: the first took calcium supplements, the second relied on a calcium-rich diet to provide the mineral, and the final group received dietary and supplemental calcium.
The team found that the women who ate a high calcium diet had higher bone mineral density than those who relied on pills alone, even though their overall intake of calcium was lower.
Osteoporosis is around four times more common in women than men and the risk rises as you get older. About one in two women and one in five men over the age of 50 will break a bone because of the condition. Women are more at risk after the menopause because the level of the protective female hormone oestrogen in the body drops.
The recommended daily intake for calcium is 700mg each day. The best dietary sources are dairy products like milk, yoghurt and cheese; other good sources include canned salmon and sardines, white and brown bread, and dried fruit and nuts.
Tips for preventing osteoporosis
- Try to do some weight-bearing exercise, such as walking, dancing or playing tennis regularly; this stimulates the bone-making cells and strengthens the bones. Aim for at least 30 minutes’ moderate exercise four to five times a week
- Make sure your diet is rich in calcium and vitamin D; the vitamin is necessary to help your body absorb calcium properly. It’s found in foods such as sardines and tuna, as well as milk and eggs and cod liver oiYou also make vitamin D when your skin is exposed to sunlight.You also make vitamin D when your skin is exposed to sunlight
- Stop smoking as it can make bone loss worse
- Drink alcohol in moderation
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Information on this site is for interest only and is not a substitute for professional medical advice. You should consult your own doctor about any specific health concerns.
