Calcium Myths Busted: Build Stronger Bones Post-60
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Many seniors believe popping calcium pills alone will fortify their bones against osteoporosis. In reality, this oversimplification ignores how calcium works with diet, exercise, and other nutrients for true bone strength.
Debunking Calcium Myths for Stronger Bones
Myth 1: More Calcium Always Means Stronger Bones
Excess calcium supplements don’t guarantee better bone density and may raise risks like kidney stones or heart issues. Studies show dietary calcium, spread across meals with protein and fats, is safer and more effective than high-dose pills.
Myth 2: Milk Is the Best Calcium Source
Dairy helps, but it’s not superior—leafy greens like kale, almonds, and fortified plant milks provide calcium without lactose issues common in seniors. Variety ensures absorption with vitamin D and magnesium.
Myth 3: Calcium Supplements Prevent Fractures Alone
Calcium reduces bone turnover by 20%, but trials like the Women’s Health Initiative found no major fracture drop without vitamin D or exercise. Community seniors saw limited benefits versus frail groups.
Myth 4: You Need Supplements If You’re Over 60
Diet often suffices; only supplement if intake falls short (<1,000 mg/day). Excess (>1,200 mg) links to hip fracture risks in some women.
Consult your doctor for a personalised bone health plan, track your dietary calcium, and step into weight-bearing activities. Stronger bones mean greater independence—your future self will thank you.
