Do all women need calcium supplements to prevent Osteoporosis?

Truth or Myth?

Do all women need calcium supplements to prevent Osteoporosis?

While calcium supplements have long been marketed as the "wonder drug" for all age groups, current evidence suggests that all women do not need calcium supplements to prevent Osteoporosis.

Osteoporosis is a condition marked by weakening of bones due to an imbalance between bone formation and bone destruction. This is most commonly seen in post-menopausal women. So what do we need to do to keep this in check?

First of all, let's consider the dietary aspect. On an average, post-menopausal women need about 1200 mg of calcium in a day. Women of other age groups including pregnant and lactating women need about 1000 mg/day. To reach 1200 mg/day, post-menopausal women would need calcium supplements or drink 2-3 glasses of milk in a day. But, realistically speaking, these targets are difficult to achieve.

Moreover, there are several concerns that surround increased use of dietary products. Much to our relief, calcium is also found in dark green leafy vegetables, dried legumes and beans. So stock-up on these and say hello to healthy bones.

Other ways to slow down Oosteoporosis include exercising regularly and getting enough Vitamin D and Vitamin K. Vitamin D in combination with calcium has been found to be better for preventing fractures than calcium alone. You would need approximately 800-1000 IU (international unit) of vitamin D in a day. However, it would be a good idea to discuss these supplements with your physician before you start taking them. Vitamin K has also been found to lower the risk of fractures in adults. Getting one or more servings per day of broccoli, brussels sprouts, dark green lettuce should be enough to meet the daily recommended target of 120 mg/day for men and 90 mg/day for women. Secondly, exercising regularly is an important part of your efforts to slow down osteoporosis. "Weight-bearing" exercises include walking, dancing. jogging, weightlifting, stair-climbing, racquet sports and hiking are especially beneflcial for this purpose.

So eat well and exercise regularly for healthy bones!