Calcium and Vitamin D: Essentials of bone health

Our skeletal system is an unsung hero in the talks of health and wellness. Unfortunately, bone health is not given much of an importance till later in people’s lives, mostly after the chance to support long term bone health has passed.

Apart from giving your body a proper shape, bones produce red blood cells, protect your other organs, store essential minerals and enable you to move and play. Throughout your life, body constantly breaks down and regenerates bone tissues. A good understanding and giving your bones a proper nutrition it needs is very important to maintain a good healthy life.



Calcium: One of the building blocks for lifelong wellness

Calcium is well known to make up major portion of bones and teeth. Thus, adequate calcium intake is very important to maintain a strong skeletal system. Calcium not only supports the bones but also helps in muscle contraction, blood clotting and transmitting the signals between the cells.

In the food containing calcium abundance, a tall glass of milk has been iconic for ages. Along with the dairy, Sweet potatoes, Almonds and leafy vegetables like Kale and Spinach  are other good sources of Calcium.

But what if you don’t eat these food often? Well, luckily many juices and cereals have abundant calcium. Also, calcium supplements can also help maintain the required intake of Calcium and thus avoid the potential deficiency. By taking extra precaution and taking sufficient calcium in early 20s can make up a good reserve that your body will utilize well in the future.



Osteoporosis: A concept that makes Calcium a star


Most people build more bone tissues that they break till they age 30. At that point, your body reaches the peak of bone mass. Osteoblast and Osteocytes are the cells that help build the bone tissues while Osteoclasts are responsible for bone tissue breakdown.

As you age, your bone synthesis process begins to slow down, causing an overall loss of bone mass density for some people. Therefore, the sooner you start to have abundant Calcium and maintain its reserve for the future utilization, the better chances are for you to live a healthy life. Regular exercise is a bonus for good bone density.



Factors that affect Calcium intake and Bone density


Even if you include adequate Calcium in your diet, there are many factors that may influence and not result in the desired results. The factors may be anything from gender, age & demographics to your family history.  All these factors cumulatively decide your unique needs.

Your medical condition also effects the capability to utilise the available calcium properly. Any gut disorder may also influence the body’s ability to absorb calcium. Menopause decreases bone density. Similarly, men with low testosterone experience a decrease in bone density. We can clearly say that hormone imbalance has a significant effect on bone density. Needless to say, lifestyle has a far greater role to play in the bone health of a person.


Vitamins and Supplements for supporting bone health


  1. Calcium: There are many published studies supporting the importance of sufficient calcium dosage per day. In a study of 1997, 318 volunteers of the age of 65, participated and it was concluded after a thorough research of 3 years that the group who received Calcium and vitamin D maintained healthy bones.

It is recommended for women to consume 1000-12000 mg of calcium each day though combination of foods and supplements. Make sure you take the mineral under the Upper Limit as higher dosage may result in a little discomfort. For adults in the age group of 19-50 years, the UL for calcium intake is 2,500 mg, and for those 51 and over, the UL is 2,000 mg.

  1. Vitamin D: The importance of Calcium is widely known but the fact is that Vitamin D go hand in hand with calcium. Studies have shown that the presence of Vitamin D is very essential for the proper absorption of Calcium in the body. Along with helping the body to absorb calcium, Vitamin D also helps in maintaining bone density. A 2010 study showed that Vitamin D and Calcium, together, effectively support bone health.

Vitamin D is not available abundantly in foods. The best way to source Vitamin D is through sun exposure. Considering many people prefer not to have sun exposure, supplements are often recommended to maintain a good level of Vitamin D in the body. The recommended dose range for ages 9 through 70 is around 400 IU per day.

Like Vitamin D, magnesium is also essential for proper function of calcium. It is important for the proper absorption of calcium in the body. Also, it helps in the structural development of the bone tissues.

3) Magnesium: Magnesium, one of the most essential mineral for the body, helps in regulating calcium levels. Approximately 50-60% of the body magnesium is stored in the skeletal system and so its importance cannot be neglected.

be sourced from various food products like nuts, leafy vegetables and beans. If you don’t consume enough of these food products, you should consider taking supplements with Magnesium. You should be extra cautious if you consume alcohol or caffeine as both of these depletes magnesium in the body.

4. Vitamin K2: Vitamin k is found in 2 forms. Vitamin K1 and Vitamin K2. The latter has been found to support the cardiovascular system and it also acts as a coenzyme for proteins required in the bone metabolism. There are several studies that support the fact that Vitamin K2 is an essential nutrient for bone health.

Apart from these essential nutrients, other vitamins and minerals like Vitamin B6, B9, Selenium, Curcuma Longa extract and Cissus Quadrangles extract are some of the nutrients that support the bioavailability of calcium and add significant value to the health of the bones. If you are looking for such a supplement, Curami supplement for healthier pearls is proven to be an excellent one.




The importance of healthy bones is widely known and it is never too early to prepare your skeleton system for the inevitable decrease in the bone density with age.  Many factors affect your bone health but the most important one Is to nourish your system with appropriate nutrients to feel strong at every age.

Because Calcium is the building block you’re your bones, it is of the utmost importance in your health regime. Studies show that the presence of Vitamin D, Magnesium and Vitamin K2 helps in proper absorption of calcium and thus such holistic nutrition diet could be the ticket to healthy bones.

To determine if you need calcium based on your lifestyle and other parameters, do take an online assessment. Happy bones to you!

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