Building Bones to Last a Lifetime (Part 1)
It is estimated that 1 in 3 women and 1 in 13 men worldwide over the age of 50 will suffer from a bone‑weakening disease called osteoporosis. Even a sneeze or a sudden movement may be enough to break a bone in someone with severe osteoporosis. Because of this, it is vital to start building strong bones now that will power you through the rest of your life.
To fully understand osteoporosis, it is helpful to know the basic concepts of bone formation. Bone is living tissue that is constantly being renewed in a two‑step process—resorption and formation—that occurs throughout life. In resorption, old bone is broken down and removed by cells called osteoclasts. In formation, cells called osteoblasts build new bone to replace the old bone.
During childhood and early adulthood, more bone is produced than removed, and bones reach their maximum mass and strength by about age 35. After that, bone is lost faster than it is formed, so the amount of bone in the skeleton begins to decrease. Most cases of osteoporosis occur as an acceleration of this normal aging process, known as primary osteoporosis.
Over the next few months, we will share many ways to support your bone health in our “Building Bones to Last a Lifetime” series. We will cover diet, weight‑bearing exercises, vitamin D, and hormone replacement therapies. In this article, we focus on calcium supplements—one of the most important factors in maintaining excellent bone health.
How does calcium make you stronger?
We've all heard that calcium helps, but is it really that important? And is all calcium the same? Calcium is a vitally important mineral for building healthy bones. Because the body cannot make calcium on its own, we must get it from diet and supplementation.
It is important to get enough calcium—but not too much. According to the National Institutes of Health, women ages 51–70+ should aim for around 1200 mg/day, while men ages 51–70 should aim for 1000 mg/day. When the body needs calcium for other functions, it pulls it from the bones. If this calcium is not replenished, bone density decreases over time, leading to weak, brittle bones and early‑onset osteoporosis.
So what kind of calcium is best? Below are some of the most common forms and how they differ.
Calcium carbonate
If you keep Tums in your medicine cabinet, you already know calcium carbonate. It is inexpensive and contains the highest percentage of elemental calcium at 40%. However, it requires stomach acid for proper absorption, making it less effective for older adults or those with low stomach acid. It must be taken with meals.
Despite its high calcium content, many healthcare providers discourage relying on calcium carbonate as a primary supplement due to its lower bioavailability. If the body cannot absorb it well, the benefit is limited.
Calcium citrate
Calcium citrate is one of the most commonly used forms of calcium and has several advantages. Because it is an acidic molecule, it does not require much stomach acid for absorption. This makes it ideal for older adults, who naturally produce less stomach acid.
However, those with high stomach acid may find that calcium citrate worsens symptoms. Although it contains less calcium per pill than calcium carbonate, its bioavailability is higher. A study in the Journal of Clinical Pharmacology found that calcium citrate is absorbed more efficiently than calcium carbonate.
Microcrystalline Hydroxyapatite Concentrate (MCHC)
MCHC is an excellent, highly absorbable calcium source. A study in England comparing osteoporosis sufferers found that those taking MCHC experienced significantly less spinal pain than those who took nothing. Another study comparing MCHC with calcium gluconate in postmenopausal women found that MCHC significantly increased cortical bone thickness, while calcium gluconate did not.
MCHC is derived from whole bone and contains all the minerals and organic factors naturally found in raw bone, including zinc, manganese, phosphorus, silicon, magnesium, fluoride, and other trace minerals. It also contains biologically active growth factors that stimulate bone cell activity and enhance bone formation. MCHC has even been shown to be well‑tolerated by small children.
Start strengthening your bones today!
The two major factors that influence osteoporosis development are bone thickness early in life and healthy habits later in life. While you cannot change your early bone mass, you can absolutely adopt habits that protect your bones now.
One of the best habits is supplementing your calcium intake. Because it can be difficult to get enough calcium from diet alone, we recommend high‑quality supplements like those discussed above to ensure your bones receive the nutrients they need.
I hope this newsletter encourages you to be proactive about your current and future bone health. If we can help in any way, please fill out our Ask the Doctor form or contact us directly at (888) 460‑3091.
Yours in Health,
Dr. Gregg Gittins
