Calcium plays an essential role in building and maintaining strong bones. It makes up about 30% to 35% of bone mass and is necessary for overall bone strength. However, recent global data shows that adults in India are not getting enough calcium through their diets.
Daily Calcium Needs Not Being Met
According to international research, the average calcium intake in India is only 429 mg per day, while the recommended daily intake is between 800 and 1000 mg. This shortfall could lead to serious health problems, especially related to bone health.
Low calcium intake is directly linked to lower bone mineral density, increasing the chances of conditions like osteoporosis and a higher risk of fractures. These problems are especially concerning for older adults and teenagers.
Who Needs More Calcium—and When
Calcium requirements change throughout life. During the teenage years, rapid bone growth means higher calcium needs. Later in life, the body becomes less efficient at absorbing calcium, and bones naturally begin to lose density.
From around age 30, the body starts to lose bone mass, with older adults losing about 1% of their bone mass every year, which equals a loss of roughly 15 grams of calcium annually. Building strong bones early in life can help prevent fractures and other bone-related issues later.
Sources of Calcium: Diet and Supplements
Good sources of calcium include dairy products like milk, curd, and paneer. An ideal daily routine could involve a glass of milk in the morning, curd or paneer with lunch, and another glass of milk in the evening.
Other foods rich in calcium are black gram (urad dal), sesame seeds, and some traditional forms like chuna (lime) used with betel leaf, although the absorption of calcium from chuna may be limited.
When dietary calcium isn’t enough, supplements may help. The most common types are calcium carbonate and calcium citrate. Calcium carbonate is more affordable and best absorbed when taken with meals. Calcium citrate can be taken on an empty stomach and is recommended for people using acid-reducing medications like proton pump inhibitors or H2 blockers.
Additional Tips for Better Bone Health
- Get enough Vitamin D, which helps the body absorb calcium. Sources include fortified milk, mushrooms, egg yolks, and fortified juices.
- Stay active. Daily physical activity—at least 30 minutes—can help improve bone strength and balance.
- Cut back on caffeine. Too much caffeine may reduce calcium absorption.
- Avoid smoking and alcohol, both of which can negatively impact bone health.
Final Thoughts
Always consult with your doctor or a healthcare professional before making any major changes to your diet, lifestyle, or medical routine. They can offer personalized advice based on your current health condition and medical history.
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