Consuming More Calcium Doesn’t Boost Bone Health


By Kirsten Cowart

Calcium_Supplements[1]Most of your life, you have been told that, in order to strengthen your bones, you need to drink milk and take calcium supplements. Recent research has actually started to find that is not true – increasing your calcium intake from food or drink is unlikely to help your bones or prevent fractures, especially in the elderly.

Two studies that were published in the BMJ suggested that supplementing calcium shouldn’t be recommended to prevent fractures. The old guidelines suggested that older women and men should take around 1000-1200 mg of calcium per day.

Since the safety of calcium supplements is still being questioned, experts have suggested that we only supplement what our body needs through food.

Researchers In New Zealand Dug Deeper Into Calcium’s Effect On The Bones

Using randomized controlled trials, the researchers from New Zealand evaluated the benefits and concerns of using extra dietary and supplemental calcium for men and women over the age of 50.

In one study, the researchers found that increasing calcium only produced a 1-2% increase in bone density, which isn’t enough to be a sufficient result. They started to find that, since the risks of taking extra calcium is unknown and that it has almost no extra benefits, it might be best to only eat the regular amount of calcium.

The second study showed that taking extra calcium, beyond the daily recommended value, did not decrease the risk associated with getting fractures.

Doctors And Dietary Experts Need To Re-Evaluate Why They Are Recommending High Doses Of Calcium

It is time that experts double checked their long-held ideas and make sure that they are giving the most up-to-date information to their patients. It appears, based on this research, that eating a normal amount of calcium from a balanced diet is sufficient for your needs, regardless of age.

Professor Karl Michaëlsson of Uppsala University in Sweden was one of the editors of the study and says that increasing calcium and vitamin D intake of people over 50 will hurt more than help. He warns that these people will be exposed to higher risks of adverse events.

“The weight of evidence against such mass medication of older people is now compelling and it is surely time to reconsider these controversial recommendations,” he concluded.

Maybe new discoveries like this one will help us understand health more holistically and encourage us to ask more questions about our health to make sure that we are always getting the very best information.

Are you getting too much calcium? Let us know about your thoughts and experiences in the comments below.



BMJ. “Increasing calcium intake unlikely to boost bone health or prevent fractures, say experts: Increasing intake through diet or supplements should not be recommended for fracture prevention.” ScienceDaily. ScienceDaily, 29 September 2015. <>.lleader_34 (1)

Kirsten Campbell
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Kirsten Campbell

Kirsten Cowart is a writer and researcher that has worked in the spiritual, mental health and medical fields.Kirsten enjoys studying and experiencing the benefits of yoga, meditation, nutrition, herbalism, organic gardening and alternative health.She worked hard in 2014 losing over 40 lbs. and has since maintained a healthy lifestyle.Follow her to learn more about her journey on Twitter, Facebook & Youtube!
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