{"id":6576,"date":"2021-07-01T18:31:09","date_gmt":"2021-07-02T02:31:09","guid":{"rendered":"https:\/\/www.pureencapsulations.hk\/?p=6576"},"modified":"2025-12-03T11:02:53","modified_gmt":"2025-12-03T03:02:53","slug":"why-calcium-alone-isnt-enough-for-strong-bones-2","status":"publish","type":"post","link":"https:\/\/www.pureencapsulations.hk\/zh\/why-calcium-alone-isnt-enough-for-strong-bones-2\/","title":{"rendered":"Why Calcium Alone Isn\u2019t Enough for Strong Bones"},"content":{"rendered":"\t\t
\n\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

\"\"<\/p>

The familiar public health message tells us to focus on calcium for strong bones.\u00a0 While this is true, it is an oversimplistic view of bone health.<\/p>

In reality, many other nutrients are just as important.\u00a0 These bone-supporting vitamins and minerals work together as a team \u2014 along with calcium \u2014 to keep your bones strong and healthy from childhood through the older years.<\/p>

How does calcium support bone health?<\/h3>

To understand how other nutrients contribute to the health of your bones, it\u2019s helpful to start at the beginning with calcium.\u00a0 Calcium is the most abundant mineral found in your body.\u00a0 It is so tightly regulated that the body will break down bones if intake through diet or supplements is lacking.<\/p>

Aside from being a major building block of bone, calcium also plays a role in cellular signaling.[1]<\/a>\u00a0 You can find a small amount of calcium in your blood and cells, but close to 99 percent is found in your bones and teeth.[2]<\/a><\/p>

As you age, bone breakdown increases while bone formation slows down, especially in postmenopausal women.\u00a0 These changes result in bone mass loss and integrity issues.\u00a0 The association between calcium and bone health became a public health message after several studies found a positive connection between calcium intake in the diet and bone health.\u00a0 But what about the other nutrients they ate?<\/p>

In reality, the relationship is not so black and white.\u00a0 An extensive review examining many different studies focused on the relationship between calcium intake bone health in the elderly found mixed results between calcium intake and risk of fracture.\u00a0 The authors found that calcium did not appear to be associated with a reduced risk of fracture. Thus, they concluded that the evidence supporting calcium supplements alone for bone health is weak at best.[3]<\/a><\/p>

So, should you skip calcium for healthy bones?<\/h3>

The answer is no. Calcium does matter for your bones, but it doesn\u2019t work by itself.<\/p>

There are noticeable benefits when calcium is combined with other nutrients. \u00a0For example, a meta-analysis of studies that used calcium in combination with vitamin D illustrated the benefit of supplementation with both nutrients for reducing fracture risk, especially hip fractures.[4]<\/a><\/p>

These results suggest that while calcium is essential, one single nutrient isn\u2019t enough.\u00a0 This conclusion makes sense because in the real world nutrients don\u2019t exist in a vacuum.\u00a0 When you eat a meal, you take in vitamins and minerals that work synergistically together. \u00a0So theoretically, your supplements should work similarly, as our body uses the combination of all of these nutrients to support our bone health.[5]<\/a><\/p>

What other nutrients support strong bones?<\/h3>

Vitamin D3<\/strong><\/h4>

As mentioned above, vitamin D has been well-studied for its positive impact on bone health, combined with calcium for supporting strength and fracture risk reduction.[6]<\/a>\u00a0 An essential fat-soluble vitamin, the primary source of vitamin D is through sun exposure since it\u2019s challenging to get enough through the diet. \u00a0However, because of skin pigmentation, sun protection, and climate differences, many people have suboptimal levels.<\/p>

Osteoblasts, the cells that form bone, have vitamin D receptors on their surfaces.[7]<\/a>\u00a0 As a result, vitamin D may help support the formation of new bone cells and bone tissue.[8]<\/a>\u00a0 Vitamin D may also influence the expression of genes for bone protein and growth factors.[9]<\/a>\u00a0 Higher doses of vitamin D supplementation during pregnancy could even lead to stronger bones for children as they grow.[10]<\/a><\/p>

Magnesium<\/strong><\/h4>

Another less talked about mineral for bone support is magnesium.\u00a0 Magnesium works synergistically with other bone-building nutrients in the body.\u00a0 It\u2019s especially beneficial for supporting bone mineral density, an important measurement for bone health.\u00a0 Magnesium may help with bone health because it impacts vitamin D activity and supports a healthy vitamin D status alongside calcium.[11]<\/a><\/p>

Studies show that lower levels of magnesium are associated with bone health concerns.[12]<\/a> \u00a0Further, people who take in lower amounts of magnesium in their diet appear to have an increased risk of fracture and reduced bone mineral density. At the same time, supplementation supports bone mineral density and reductions in bone breakdown. [13]<\/a> [14]<\/a><\/p>

Zinc<\/strong><\/h4>

Zinc is another trace mineral that contributes to your bone health.[15]<\/a>\u00a0 About thirty percent of the zinc in your body is found in bone.[16]<\/a>\u00a0 Zinc is primarily found in high protein foods, especially shellfish.<\/p>

In combination with calcium, vitamin D, and magnesium, zinc helps with bone mineralization.[17]<\/a>\u00a0 Zinc supports the formation and regeneration of new bone by stimulating osteoblasts. \u00a0It also helps to inhibit bone breakdown and is needed for optimal calcium absorption.[18]<\/a>\u00a0 Conversely, suboptimal zinc levels are associated with reduced skeletal growth, bone density, and even lower levels of collagen synthesis.[19]<\/a><\/p>

Copper<\/strong><\/h4>

Copper works in tandem with zinc \u2014 and the ratio of the two is essential for bone health and beyond.\u00a0 Once again, you may not immediately consider copper a bone-building nutrient, but it plays a role in building the enzymes needed for collagen to support the structure of bone.<\/p>

Similar to zinc, copper also works by limiting the breakdown of bone.[20]<\/a>\u00a0 Without enough copper, the risk of bone health conditions is increased, and bones can grow abnormally because of the reduced enzyme production mentioned above.[21]<\/a><\/p>

Vitamin C<\/strong><\/h4>

While you may primarily think of vitamin C for its immune benefits, it also plays a role in your bone formation.\u00a0 Vitamin C (or ascorbic acid) intake through diet and supplementation is associated with supporting bone mineral density, especially in menopausal women.\u00a0 Its positive effects may be related to vitamin C\u2019s ability to impact gene expression for bone matrix in osteoblasts.[22]<\/a><\/p>

Manganese<\/strong><\/h4>

Manganese is a trace metal that once again works synergistically with other bone supporting nutrients to support improvements in bone density.\u00a0 The studies on manganese for bone health are not as robust as compared to many other nutrients. Still, they do point towards its collaborative role.\u00a0 Manganese acts as a co-factor for building bone cartilage, collagen, and bone mineralization.[23]<\/a><\/p>

Lower levels of manganese intake are associated with reduced bone density.\u00a0 And studies that used supplemental manganese combined with calcium, copper, and zinc saw improvements in bone maintenance after menopause, compared to a placebo group.[24]<\/a><\/p>

Vary your nutrients for bone health<\/h3>

As you can see, many different nutrients impact bone health.\u00a0 Supporting bones requires a balance of all of these nutrients.\u00a0 A diet rich in fresh produce, whole grains, and healthy protein will help to provide sources of these vitamins and minerals into your daily intake. However, supplementation can be especially beneficial to make sure you are meeting all your bone-nutrient needs.<\/p>

Disclaimer: <\/strong>The information is for general education purposes only. These therapies are not substitutions for standard medical care and are not meant to be used by a patient alone. The Company assumes no liability for the author\u2019s information, whether conveyed verbally or in these materials.\u00a0 All presentations represent the opinions of the author and do not represent the position or the opinion of the Company. Reference by the author to any specific product, process, or service by trade name, trademark, or manufacturer does not constitute or imply endorsement or recommendation by the Company.<\/p>

Reference<\/u><\/strong><\/p>

[1]<\/a> Jacobson, Jake, and Michael R. Duchen. \u201cInterplay between Mitochondria and Cellular Calcium Signalling.\u201d Molecular and Cellular Biochemistry<\/em> 256\u2013257, no. 1\u20132 (February 2004): 209\u201318. https:\/\/doi.org\/10.1023\/b:mcbi.0000009869.29827.df<\/a>.<\/p>

\u00a0<\/p>

[2]<\/a> Intakes, Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference. Calcium<\/em>. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride<\/em>. National Academies Press (US), 1997. https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK109827\/<\/a>.<\/p>

\u00a0<\/p>

[3]<\/a> Bolland, Mark J., William Leung, Vicky Tai, Sonja Bastin, Greg D. Gamble, Andrew Grey, and Ian R. Reid. \u201cCalcium Intake and Risk of Fracture: Systematic Review.\u201d BMJ (Clinical Research Ed.)<\/em> 351 (September 29, 2015): h4580. https:\/\/doi.org\/10.1136\/bmj.h4580<\/a>.<\/p>

\u00a0<\/p>

[4]<\/a> Weaver, C. M., D. D. Alexander, C. J. Boushey, B. Dawson-Hughes, J. M. Lappe, M. S. LeBoff, S. Liu, A. C. Looker, T. C. Wallace, and D. D. Wang. Osteoporosis International: A Journal Established as Result of Cooperation between the European Foundation for Osteoporosis and the National Osteoporosis Foundation of the USA<\/em> 27, no. 1 (January 2016): 367\u201376. https:\/\/doi.org\/10.1007\/s00198-015-3386-5<\/a>.<\/p>

\u00a0<\/p>

[5]<\/a> Mu\u00f1oz-Garach, Araceli, Beatriz Garc\u00eda-Fontana, and Manuel Mu\u00f1oz-Torres.\u00a0 Nutrients<\/em> 12, no. 7 (July 3, 2020). https:\/\/doi.org\/10.3390\/nu12071986<\/a>.<\/p>

\u00a0<\/p>

[6]<\/a> Islam, Md Zahirul, Abu Ahmed Shamim, Heli T. Viljakainen, Mohammad Akhtaruzzaman, Atia H. Jehan, Habib Ullah Khan, Ferdaus Ahmad Al-Arif, and Christel Lamberg-Allardt. \u201cEffect of Vitamin D, Calcium and Multiple Micronutrient Supplementation on Vitamin D and Bone Status in Bangladeshi Premenopausal Garment Factory Workers with Hypovitaminosis D: A Double-Blinded, Randomised, Placebo-Controlled 1-Year Intervention.\u201d The British Journal of Nutrition<\/em> 104, no. 2 (July 2010): 241\u201347. https:\/\/doi.org\/10.1017\/S0007114510000437<\/a>.<\/p>

\u00a0<\/p>

[7]<\/a> Lam, Nga N., Rahma Triliana, Rebecca K. Sawyer, Gerald J. Atkins, Howard A. Morris, Peter D. O\u2019Loughlin, and Paul H. Anderson. \u201cVitamin D Receptor Overexpression in Osteoblasts and Osteocytes Prevents Bone Loss during Vitamin D-Deficiency.\u201d The Journal of Steroid Biochemistry and Molecular Biology<\/em> 144 Pt A (October 2014): 128\u201331. https:\/\/doi.org\/10.1016\/j.jsbmb.2014.01.002<\/a>.<\/p>

\u00a0<\/p>

[8]<\/a> Leeuwen, J. P. van, M. van Driel, G. J. van den Bemd, and H. A. Pols. \u201cVitamin D Control of Osteoblast Function and Bone Extracellular Matrix Mineralization.\u201d Critical Reviews in Eukaryotic Gene Expression<\/em> 11, no. 1\u20133 (2001): 199\u2013226.<\/p>

\u00a0<\/p>

[9]<\/a> M., Driel van, A. P. Pols H., and T. M. van Leeuwen J. P. \u201cOsteoblast Differentiation and Control by Vitamin D and Vitamin D Metabolites.\u201d Current Pharmaceutical Design<\/em> 10, no. 21 (July 31, 2004): 2535\u201355.<\/p>

\u00a0<\/p>

[10]<\/a> Brustad, Nicklas, Juri Garland, Jonathan Thorsen, Astrid Sevelsted, Martin Krakauer, Rebecca K. Vinding, Jakob Stokholm, Klaus B\u00f8nnelykke, Hans Bisgaard, and Bo L. Chawes. \u201cEffect of High-Dose vs Standard-Dose Vitamin D Supplementation in Pregnancy on Bone Mineralization in Offspring Until Age 6 Years: A Prespecified Secondary Analysis of a Double-Blinded, Randomized Clinical Trial.\u201d JAMA Pediatrics<\/em> 174, no. 5 (May 1, 2020): 419\u201327. https:\/\/doi.org\/10.1001\/jamapediatrics.2019.6083<\/a>.<\/p>

\u00a0<\/p>

[11]<\/a> Dai, Qi, Xiangzhu Zhu, JoAnn E. Manson, Yiqing Song, Xingnan Li, Adrian A. Franke, Rebecca B. Costello, et al. \u201cMagnesium Status and Supplementation Influence Vitamin D Status and Metabolism: Results from a Randomized Trial.\u201d The American Journal of Clinical Nutrition<\/em> 108, no. 6 (December 1, 2018): 1249\u201358. https:\/\/doi.org\/10.1093\/ajcn\/nqy274<\/a>.<\/p>

\u00a0<\/p>

[12]<\/a> Rondanelli, Mariangela, Milena Anna Faliva, Alice Tartara, Clara Gasparri, Simone Perna, Vittoria Infantino, Antonella Riva, Giovanna Petrangolini, and Gabriella Peroni. \u201cAn Update on Magnesium and Bone Health.\u201d Biometals: An International Journal on the Role of Metal Ions in Biology, Biochemistry, and Medicine<\/em>, May 6, 2021. https:\/\/doi.org\/10.1007\/s10534-021-00305-0<\/a>.<\/p>

\u00a0<\/p>

[13]<\/a> Carpenter, Thomas O., Maria C. DeLucia, Jane Hongyuan Zhang, Gina Bejnerowicz, Lisa Tartamella, James Dziura, Kitt Falk Petersen, Douglas Befroy, and Dorothy Cohen. \u201cA Randomized Controlled Study of Effects of Dietary Magnesium Oxide Supplementation on Bone Mineral Content in Healthy Girls.\u201d The Journal of Clinical Endocrinology and Metabolism<\/em> 91, no. 12 (December 2006): 4866\u201372. https:\/\/doi.org\/10.1210\/jc.2006-1391<\/a>.<\/p>

\u00a0<\/p>

[14]<\/a> Aydin, Hasan, O\u011fuzhan Deyneli, Dilek Yavuz, H\u00fclya G\u00f6z\u00fc, Nilg\u00fcn Mutlu, I\u015fik Kaygusuz, and Sema Akalin. Biological Trace Element Research<\/em> 133, no. 2 (February 2010): 136\u201343. https:\/\/doi.org\/10.1007\/s12011-009-8416-8<\/a>.<\/p>

\u00a0<\/p>

[15]<\/a> O\u2019Connor, J. Patrick, Deboleena Kanjilal, Marc Teitelbaum, Sheldon S. Lin, and Jessica A. Cottrell. \u201cZinc as a Therapeutic Agent in Bone Regeneration.\u201d Materials (Basel, Switzerland)<\/em> 13, no. 10 (May 12, 2020). https:\/\/doi.org\/10.3390\/ma13102211<\/a>.<\/p>

\u00a0<\/p>

[16]<\/a> King, J. C., D. M. Shames, and L. R. Woodhouse. \u201cZinc Homeostasis in Humans.\u201d The Journal of Nutrition<\/em> 130, no. 5S Suppl (May 2000): 1360S-6S. https:\/\/doi.org\/10.1093\/jn\/130.5.1360S<\/a>.<\/p>

\u00a0<\/p>

[17]<\/a> Nielsen, Forrest H., Henry C. Lukaski, LuAnn K. Johnson, and Z. K. Fariba Roughead. \u201cReported Zinc, but Not Copper, Intakes Influence Whole-Body Bone Density, Mineral Content and T Score Responses to Zinc and Copper Supplementation in Healthy Postmenopausal Women.\u201d The British Journal of Nutrition<\/em> 106, no. 12 (December 2011): 1872\u201379. https:\/\/doi.org\/10.1017\/S0007114511002352<\/a>.<\/p>

\u00a0<\/p>

[18]<\/a>[18] Yamaguchi, Masayoshi.\u00a0 Molecular and Cellular Biochemistry<\/em> 338, no. 1\u20132 (May 2010): 241\u201354. https:\/\/doi.org\/10.1007\/s11010-009-0358-0<\/a>.<\/p>

\u00a0<\/p>

[19]<\/a> Alghadir, Ahmad H., Sami A. Gabr, Einas S. Al-Eisa, and Muaz H. Alghadir. \u201cCorrelation between Bone Mineral Density and Serum Trace Elements in Response to Supervised Aerobic Training in Older Adults.\u201d Clinical Interventions in Aging<\/em> 11 (2016): 265\u201373. https:\/\/doi.org\/10.2147\/CIA.S100566<\/a>.<\/p>

\u00a0<\/p>

[20]<\/a> Ry\u0142, Aleksandra, Tomasz Miazgowski, Aleksandra Szyli\u0144ska, Agnieszka Turo\u0144-Skrzypi\u0144ska, Alina Jurewicz, Andrzej Bohatyrewicz, and Iwona Rotter. \u201cBone Health in Aging Men: Does Zinc and Cuprum Level Matter?\u201d Biomolecules<\/em> 11, no. 2 (February 8, 2021). https:\/\/doi.org\/10.3390\/biom11020237<\/a>.<\/p>

\u00a0<\/p>

[21]<\/a> Pepa, Giuseppe Della, and Maria Luisa Brandi. \u201cMicroelements for Bone Boost: The Last but Not the Least.\u201d Clinical Cases in Mineral and Bone Metabolism<\/em> 13, no. 3 (2016): 181\u201385. https:\/\/doi.org\/10.11138\/ccmbm\/2016.13.3.181<\/a>.<\/p>

\u00a0<\/p>

[22]<\/a> Aghajanian, Patrick, Susan Hall, Montri D. Wongworawat, and Subburaman Mohan. \u201cThe Roles and Mechanisms of Actions of Vitamin C in Bone: New Developments.\u201d Journal of Bone and Mineral Research<\/em>\u202f<\/em>: The Official Journal of the American Society for Bone and Mineral Research<\/em> 30, no. 11 (November 2015): 1945\u201355. https:\/\/doi.org\/10.1002\/jbmr.2709<\/a>.<\/p>

\u00a0<\/p>

[23]<\/a> Palacios, Cristina. \u201cThe Role of Nutrients in Bone Health, from A to Z.\u201d Critical Reviews in Food Science and Nutrition<\/em> 46, no. 8 (2006): 621\u201328. https:\/\/doi.org\/10.1080\/10408390500466174<\/a>.<\/p>

\u00a0<\/p>

[24]<\/a> Rondanelli, Mariangela, Milena Anna Faliva, Gabriella Peroni, Vittoria Infantino, Clara Gasparri, Giancarlo Iannello, Simone Perna, Antonella Riva, Giovanna Petrangolini, and Alice Tartara. \u201cEssentiality of Manganese for Bone Health: An Overview and Update.\u201d Natural Product Communications<\/em> 16, no. 5 (May 1, 2021): 1934578X211016649. https:\/\/doi.org\/10.1177\/1934578X211016649<\/a>.<\/p>

<\/a><\/p>

<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

The familiar public health message tells us to focus on calcium for strong bones.\u00a0 While this is true, it is<\/p>","protected":false},"author":11,"featured_media":6577,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[85],"tags":[611059],"class_list":["post-6576","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs","tag-bone-health"],"publishpress_future_action":{"enabled":false,"date":"2026-08-03 00:09:34","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category","extraData":[]},"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"_links":{"self":[{"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/posts\/6576","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/comments?post=6576"}],"version-history":[{"count":10,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/posts\/6576\/revisions"}],"predecessor-version":[{"id":14716,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/posts\/6576\/revisions\/14716"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/media\/6577"}],"wp:attachment":[{"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/media?parent=6576"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/categories?post=6576"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/tags?post=6576"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}