Best Natural Calcium Supplement for Osteoporosis

Our body must get enough calcium to remain in good health condition. Calcium is a mineral found naturally in many foods and is added to several others. Naturally calcium rich food is the best natural supplement for osteoporosis. Calcium is also available as a nutritional supplement and several medicines also contain calcium.

Calcium is important for everyone to maintain a healthy body, for teeth and bones, it is essential. Mostly our body absorbs calcium through a balanced diet and sunlight. But with age, our bones lose density and strength which can cause osteoporosis (Brittle Bones).

In osteoporosis condition medicines prescribed by a doctor can help to build strong bones. But our diet must contain enough minerals and vitamins to help our body better absorption of key nutrients to build strong bones.

Best Natural Calcium Supplement for Osteoporosis

What is Osteoporosis?

Osteoporosis is a medical condition that results in the brittleness of bones from tissue loss. It generally occurs due to hormonal changes or calcium or vitamin D deficiency. Bones in osteoporosis condition become so brittle and weak that a normal fall or even light stress like bending over can cause a fracture. 

Common osteoporosis-related fractures usually occur in the spine, hip, and wrist. Calcium is necessary to prevent osteoporosis, and calcium rich diet is best natural calcium supplement for osteoporosis. 

Why Does Our Body Need Calcium?

Bones and teeth store about 99 percent of the calcium in the body. Calcium is that mineral which makes teeth and bones strong it is a healthy bone mineral. The remaining 1 percent of calcium is needed by the body for many activities that help the body to function normally.

Blood vessels in the body contract and expand with the aid of calcium, it helps in the contraction of muscles, through nervous help sending messages, and help in hormone secretion.

Every day bones in the body are continuously being remodeled, and movement of calcium in and out of them regularly. New bones formation by the body in children and adolescents is faster than they break down thus total mass of bones increases. About up to 30 years of age, this process continues when the breakdown of old bones and formation of new bones occurs at the same speed. 

The bone broken down rate in old-aged people particularly in post-menopausal women is faster than they built. So in such people, too low intake of calcium can lead to osteoporosis.    

For healthy bones and teeth, the intake amount of calcium varies and it depends on the age. The amount of calcium one needs every day depends on his/her age. The National Institute of Health recommends the following daily average amount of calcium for different age groups.

       Age Group                                            Amount Recommended Daily

Birth to 6 Months                                                    200 mg

7-12 months (Infants)                                              260 mg

1-3 years (Children)                                                  700 mg

4-8 years (Children)                                                1000 mg

9-13 years (Children)                                               1300 mg

14-18 years (Teens)                                                  1300 mg

19-50 (Adults)                                                           1000 mg

51-70 years (Adults Men)                                       1000 mg

51-70 years (Women)                                             1200 mg

71 years adults and older                                      1200 mg

Pregnant and breastfeeding Teens                   1300 mg

Pregnant and breastfeeding adults                  1000 mg 

Also Read: Vitamin C Deficiency Diseases List: Vitamin C Deficiency

Best Ways to Select Food Rich in Calcium 

Food rich in calcium is the best natural supplement for osteoporosis. To get enough calcium every day for the body to function normal it is better to consume healthy foods of various verities from different food groups.

To help the body in absorbing and using calcium it is important to get enough vitamin D from foods rich in vitamin D or from natural sunlight.   

Here are some best natural calcium supplements for osteoporosis

  • There is an abidance of calcium in dairy products. Yogurt, cheese, and milk like dairy products are high in calcium There is about 300 mg of calcium in a cup (8 ounces) of milk. For low fat, skimmed, and whole milk content of calcium is the same.
  • A high amount of calcium is present in dark green, leafy vegetables. Collards, broccoli, and kale are good natural sources of calcium. They are good to eat raw or lightly steamed. Vegetables can lose much of their beneficial minerals if boiled too much.  
  • Fishes like salmons and sardines are rich in calcium. One serving of these fishes contains approx. 200 mg of calcium. Soft bones of sardines or salmon contain calcium.
  • Food made with grains and others like cereal, pasts, bread may add calcium to your diet. Look for fortified calcium and other mineral cereals. In addition to cereals sometimes fruit juice, rice beverages, soya, and tofu are enriched with calcium.  

The recommendations of the United States Department of Agriculture for everyone aged 9 and above 9 years to eat three servings of dairy food products every day.

  • One cup of milk (8 ounces)
  • One cup of yogurt
  • Natural cheese 1.5 ounces (like cheddar cheese)
  • Processed cheese 2 ounces (like American cheese)

What Happens When Body Does not Get Adequate Amount of Calcium

To maintain strong bones adults need calcium. In children, calcium is need for building strong bones. Insufficient calcium intake for long period of time can lead to osteoporosis. People who have osteoporosis are at high risk for broken bones, generally at the spine, wrist, and hip. 

These fractures in individuals cause persistent pain and disability, life quality decrease, independence loss, and higher death risk.

The bones that make up the spine break due to osteoporosis disease which leads to the collapse of the spine in these areas which results in pain, moving difficulties, and gradual deformity. In case the osteoporosis problem is severe it leads to dowager’s hump which results in curvature of the upper back. 

Who Develop Osteoporosis? 

The National Institute of Health stated that half of all women who are more than 50 years and a quarter of men aged over 50 years break a bone because of osteoporosis. There is a higher risk of developing osteoporosis in Asian and white post-menopausal women.  

Approximately 25 percent of women will develop vertebral deformities who are suffering from osteoporosis, and hip breakage in them is 15 percent. Hip breakage also occurs in men due to osteoporosis, but not as often as in women. Fractures in the hip are connected with an increased risk of death in a year after the bone break. 

What Are the Risk Factors for Osteoporosis?

  • Taking diet with little or no calcium 
  • Smoking
  • Use of alcohol 
  • Family history of osteoporosis
  • Little or no exercise
  • Age over 50 years
  • The thin, small body builds
  • Certain medical conditions (hyperparathyroidism or hyperthyroidism)
  • Use of certain medicines like corticosteroids for long periods 
  • Certain eating disorders like anorexia nervosa
  • Female athletes
  • Bedridden or inactive for a long period

Symptoms of Osteoporosis

Generally, no symptoms of osteoporosis occur in the early stage of bone loss. But when bones become weak due to osteoporosis there might be signs and symptoms that include:

  • Pain in the back due to collapsed or fractured vertebra
  • Weight loss over time
  • Breakage of bones easily than expected
  • Weak grip strength
  • Receding gums 
  • Brittle, weak fingernails
  • Stooped posture

Osteoporosis Prevention

If you want strong healthy bones and reduce calcium loss then:

  • Eat a calcium and vitamin D rich diet throughout your life
  • Do exercise regularly, particularly weight management activities like walking, jogging, etc.
  • Avoid smoking
  • Stop the use of alcohol and caffeine 

Bone density screening by Dual X-ray absorptiometry (DXA) is recommended by United States Preventive Services Task Force for all women who are 65 years old or above. The screening test is also recommended by the task force for women under 65 years of age. 

The strength of the bones is seen by this test so that preventive measures if necessary can be taken.  

Calcium-Rich Foods

Some calcium-rich foods are: 

  • Sardines and canned salmon 
  • Cheese
  • Yogurt
  • Beans and lentils
  • Almonds
  • Whey protein found in milk
  • Dark leafy green vegetables such as kale, Spanish, turnips, etc.
  • Cereals that are forfeited like corn flakes
  • Orange juice forfeited 

It is better to consume calcium from natural foods. But if anytime you need calcium supplements due to some reason consult your doctor before taking them because too much intake of calcium can be a hazard. 


Calcium is an important mineral associated with the metabolism and formation of bones.  In our body 99 percent of calcium is found as calcium hydroxyapatite in bones and teeth, it provides strength to the hard tissues. It is important for nerve transmission, the functioning of muscles, intercellular signaling, secretion of hormones, etc.

Calcium is important to the body as it ads in several functions of the body such as bone and teeth formation, contraction of muscles, the functioning of enzymes, clotting of blood, etc. As per need, our body moves calcium out of bones into the blood to maintain a normal level of calcium in the blood.

We should take a diet full of calcium and other minerals as calcium-rich food is the best natural calcium supplement for osteoporosis. In case we need a supplement to full fill our calcium needs we should consult a doctor before taking any supplement.

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