Calcium: Essential for healthy bones

Milk and other calcium-rich foods are an important part of a bone-healthy lifestyle that may reduce the risk of fractures as you get older.

Many people also take calcium supplements as a preventive measure against disease. But do they really help?

A report published in the Harvard Health Letter in the US shows no connection between high calcium intake and lower hip fracture risk. But it may not be for the reason you think.

The report concludes that 600 to 1,000 milligrams of calcium a day is a "reasonable goal" for keeping bones strong but suggests that amounts above that level might not do much good. The report also acknowledges that the study participants on whom the findings were based may not have shown a significant benefit from calcium supplements because they were already getting more than 1,000 milligrams of calcium a day through their diet.

Enough calcium is a good thing but too much can lead to problems such as kidney stones.  Experts say there's really no benefit to going over a total - food and supplements combined - of 1,500 milligrams of calcium a day, and if you’re getting enough calcium from food then there’s no real point in taking supplements.

For women, adult bone mass peaks at about age 30. With ageing, bone loss gradually happens and then this loss increases after menopause. So it is important for young women to build good bone mass and for older women to do what they can to maintain it.

How to get enough calcium

While medicines are available to help treat the bone-weakening disease osteoporosis, making a commitment to a "bone-healthy lifestyle" might mean preventing the condition in the first place. You can help maintain bone strength by making sure that you have enough calcium, vitamin D, and exercise in your routine.

From the age of 19 men and women need 700mg of calcium a day. If you already eat a lot of calcium-rich foods such as skimmed milk, yoghurt, low-fat cheese, almonds, sardines, and calcium-fortified orange juice, you may be getting what you need in your diet.

In addition to dairy products, you can also help maintain bone health by adding other calcium-rich foods such as leafy green vegetables (including kale, escarole, and bok choy), nuts (especially almonds and pistachios), legumes, and seeds.

• Keep fizzy drinks to a minimum because too much phosphorus can also deplete calcium levels. Other things to avoid include:
• Caffeine, which reduces calcium absorption
• Excessive alcohol
• Excess sodium
• Excessive red meat

If you take a calcium supplement, the NHS warns not to take too much as high doses can lead to stomach pain and diarrhoea. It says that taking 1,500 mg or less a day of calcium supplements is unlikely to cause any harm.