Osteoporosis is a condition caused by a decrease in bone density. This makes bones fragile and prone to breakage. It is one of the "silent threats" because the disease rarely shows symptoms until the severity of the disease increases and bone fractures occur. The important thing to prevent and manage osteoporosis is to get enough calcium to meet the body's daily needs, which is necessary to strengthen and maintain bone strength.

The Role of Calcium in Bone Health

Calcium is the most abundant mineral in the body. Necessary for the formation of bones and teeth. It plays an important role in muscle function. Neural transmission Approximately 98% of calcium is stored in bones and teeth in the form of hydroxyapatite crystals, while the rest is found in the blood, muscles, and other tissues. 

Therefore, bones are like a "calcium bank" of the body that maintains balance through bone remodeling by breaking down old bones (Bone resorption) and creating new bones (Bone formation), which is a process that occurs all the time. The rate of breakdown and formation will vary from age to age, according to the calcium requirement target of that age.

The goal during childhood and adolescence is to focus on increasing and developing bone mass. When entering adulthood, the focus is on maintaining the calcium balance within the body, and the risk of osteoporosis increases during old age. The main goal is to minimize the rate of bone breakdown. However, if the body lacks calcium, calcium will be extracted from the bones. Bone breakdown will be more than building, causing bone mass to decrease and the risk of fractures.

Calcium intake and prevention of osteoporosis

Information from the Nutrition Bureau, Ministry of Public Health It is recommended that adults get 800 mg of calcium per day, but in postmenopausal women and in the elderly, the need is increased to 1,000 mg per day.

Food sources of calcium are milk and dairy products such as milk, yogurt, for people who are lactose intolerant or follow a vegetarian diet. Calcium can be obtained from other sources, such as tofu, green leafy vegetables, etc. Alternative dairy products/plant-based milk, soybeans, almond nuts, black sesame, white sesame, etc. In addition to receiving calcium. Vitamin D also plays an important role in bone health. If there is a lack of vitamin D. The body will not be able to absorb enough calcium, which can lead to bone loss. The body can synthesize vitamin D from the skin. It is the main source, but it can also be obtained from certain foods such as high-fat fish (salmon, tuna, sardines, etc.). mackerel), shiitake mushrooms, and egg yolks.

There are many forms of calcium, each with a different bioavailability value, that is, it represents the amount of calcium that the body can absorb and then use. Calcium althreonate extracted from corn can be absorbed up to 90%, which is higher than calcium carbonate found in animal shells such as eggshells. Therefore, it is important to choose the form of calcium intake in people who do not get enough calcium from food along with vitamin D intake, which can reduce bone loss and reduce the risk of fractures in the hip area.

However, excessive calcium intake (more than 2,500 mg per day in adults and more than 2,000 mg per day in older adults) can put you at risk of kidney stones or calcium buildup in vital blood vessels.

Lifestyle Factors and Prevention of Osteoporosis

In addition to getting enough calcium and vitamin D. Living factors are equally important in preventing osteoporosis.

• Exercise – helps increase bone density. It is also associated with a lower body fat percentage, including: 
  • Weight-bearing exercises such as walking, running, walking up stairs, etc. 
  • Resistance training, such as weight machines, free weights, and resistance bands.
  • Balance Training such as Tai Chi, Yoga
• Avoid smoking and alcohol consumption – Smoking and excessive consumption of alcohol are associated with increased bone loss. This also increases the risk of fractures.

Osteoporosis is a major public health problem, especially as we age, but we can prevent it by getting enough calcium and vitamin D to meet the body's daily needs. As well as reduce the risk of osteoporosis in the future.

Reference List

1. Bureau of Nutrition, Department of Health, Ministry of Public Health. Dietary Reference Intake Tables for Thais 2020. Bangkok: A.V. Progressive Ltd., Part.: 2020. (in Thai)
2. National Institutes of Health. Calcium [Internet]. Bethesda, MD: Office of Dietary Supplements; 2024 July 24 [cited 2024 Sep 1]. Available from: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
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6. National Institute of Arthritis and Musculoskeletal and Skin Disease. Exercise for Your Bone Health [Internet]. Bethesda, MD: NIAMS; 2023 [cited 2024 Sep 1]. Available from: https://www.niams.nih.gov/health-topics/exercise-your-bone-health
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8. European Food Safety Authority (EFSA). Opinion on Calcium L‐threonate for use as a source of calcium in food supplements‐Scientific Panel on Food Additives and Nutrient Sources added to food (ANS). EFSA Journal. 2008 Nov;6(11):866.