Maintaining adequate muscle mass along with a sufficient vitamin D level and bone supporting minerals like calcium is very favorable for strong foot bones during aging.
A recent study was published assessing vitamin D status and its relationship with bone mineral density (BMD) and fracture risk in 578 urban post-menopausal Chinese. The researchers found approximately 72.1% of the women were vitamin D deficient (<50 nmol/l).
Serum Vitamin D levels:
- did not correlate with body mass index (BMI), fat mass and weight.
- did positively correlate with all bone mineral densities (BMD), i.e, higher vitamin D level, higher BMD.
- did negatively correlate with 10-year fracture probability, i.e., lower vitamin D level, higher fracture risk.
BMI ≤19 and age ≥65 years were risk factors for osteoporosis at all sites. Regular readers know how unreliable BMI can be due to its simplicity. I have posted on the importance of body composition and a muscle mass index as opposed to BMI as a better marker of health and longevity.
Most readers know that vitamin D is involved in the absorption of calcium, and many of the post-menopausal female readers have probably been advised to take a calcium supplement along with adequate vitamin d for strong bones, but what is the right amount of calcium to take as a diet supplement?
Best advice: Think like Goldilocks for best current calcium supplementation dose so you get the right amount of calcium in your diet for strong bones.
Best amount of daily calcium supplement dose for strong bones
There has been somewhat of a tug-of-war among calcium researchers regarding the benefits for bone health versus a possible untoward effect on arterial calcification, particularly of the blood vessels supplying the heart because of increased heart attack risk from calcifying heart blood vessels.
Of course, obtaining adequate calcium from food is the best goal. And for now, if you supplement, it seems best to get the dose amount just right…not too much…not too little. If your diet is good, seems prudent to err on the “lower-side.” Depending on how much yogurt and/or other dairy products you eat, 600-1000 mg. seems about right for most people.
At present, the current Recommended Dietary Allowances for calcium still appear to be a good target with potential risks for chronic disease if intakes fall too short or greatly exceed these recommendations.”