Healthy nutrition helps maintain strong bones even in old age to prevent osteoporosis and other diseases associated with weak bones. Consuming large amounts of calcium in the form of supplements increases the risk of kidney stones. A lack of physical activity can lead to a breakdown of bone mass even if the body is sufficiently supplied with calcium and vitamin D.
Professor Diana Rubin, a clinical nutritionist, explained that dairy products are essential for strong and healthy bones, as calcium is a fundamental part of the skeletal mass, with about 98% of calcium in the body associated with bones, thus significantly contributing to their strength. However, the calcium content in bones can change sometimes because the mineral also participates in other metabolic processes, such as the transmission of stimuli in muscles and nerves. Rubin pointed out that the body seeks to maintain a constant level of calcium in the blood, and if the level is too low, it may sometimes take some calcium from the bones, resulting in decreased bone density.
**Vitamin D**
Calcium plays an important role in stabilizing bones, but it requires support; without vitamin D, calcium cannot be incorporated into bones. Initially, the body receives a large portion of this vitamin from sunlight, while fish, especially fatty sea fish like herring and salmon, provide vitamin D.
**Dairy Products**
Dairy products account for a significant portion of calcium; for instance, hard cheeses such as Parmesan contain about 350 mg of calcium per slice, while a cup of milk has approximately 240 mg of calcium. Mineral water is also rich in calcium, containing more than 300 mg of calcium per liter. Additionally, various vegetables are high in calcium, such as kale, spinach, arugula, and broccoli.
**Children and Adolescents**
It is crucial to note that adequate calcium supply is particularly important for children and adolescents, as this stage witnesses the most substantial increase in height. For this reason, the German Nutrition Society recommends a daily intake of 1200 mg of calcium for teenagers aged 13 to 18 years and 1000 mg for adults.
**Risk of Kidney Stones**
When it comes to supplying the body with calcium solely through food, there is no evidence that excessive consumption poses any problem. However, the situation changes when consuming large amounts of calcium in supplement form, as the risk of kidney stones increases. German nutritionist Rubin advises taking calcium supplements under a doctor's supervision if there is a strong reason for doing so, such as osteoporosis. The same applies to vitamin D supplements.
In addition to calcium and vitamin D, there is a third factor for achieving strong bones: exercise, as a lack of physical activity can lead to the breakdown of bone mass even if the body is adequately supplied with calcium and vitamin D.
