Osteoporosis means your bones are weak and brittle, making them more susceptible to fractures. This can be especially common in women after menopause, as estrogen levels drop and bone loss accelerates. Although it’s not always possible to avoid the effects of aging and hormones, we can all help our bones by getting enough calcium and vitamin D and staying active.
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In an interview with HT Lifestyle, Dr Lalit Modi, Director of Orthopedics and Joint Replacement at CK Birla Hospitals, Jaipur, and Dr Rakesh Rajput, Director and CEO of Orthopedics at CK Birla Hospitals, CMRI Kolkata, spoke about why osteoporosis affects women more and how much calcium and vitamin D they actually need.
According to Dr. Lalit, in women, attention should be paid not only to prevention of fractures but also to early detection of bone loss and its treatment. Dr. Rakesh noted that for many women, the consequences may not be evident until much later, because osteoporosis can develop without visible symptoms.
“Calcium and vitamin D are important throughout life, but taking supplements without understanding the body’s needs is not the answer,” he added. Here is what the two experts suggest:
Calcium: building and maintaining strong bones
Calcium is the main mineral for bone health, emphasized Dr Lalit and Dr Rakesh. “Typically, the amount of calcium that adult women need per day is about 1,000 mg and increases to about 1,200 mg for women over 50 years of age. But this may differ depending on specific conditions and local clinical practice,” Dr Lalit clarified.
Where possible, calcium should be obtained through diet, Dr Lalit emphasized, recommending foods like milk, curd, paneer and other calcium-rich foods. For women avoiding dairy, Dr. Rakesh recommends including ragi, calcium-containing tofu, sesame seeds, certain leafy greens, and calcium-fortified foods.
“If necessary, extra calcium can be given as a supplement, although excessive calcium intake beyond recommended levels does not necessarily prevent fractures,” warns Dr. Lalit.
Dr. Rakesh warned that excessive supplementation can cause problems, such as kidney stones in some people; therefore, a doctor should help you determine if you need supplements and in what quantity.
Vitamin D: helps the body absorb calcium
For vitamin D, Dr. Rakesh noted that commonly used recommendations for adults range from 600 to 800 IU per day, with needs varying by age and health status. “Women with a deficiency may need a different dose under medical supervision,” he added.
According to Dr. Rakesh’s guidelines, while calcium provides the mineral structure that keeps bones strong, vitamin D helps the body absorb calcium from food. It is also crucial for maintaining the proper functioning of muscles and bones.
If either is consistently inadequate, experts warn that maintaining bone strength becomes more difficult and your bones will be weaker, which can increase the risk of falls and fractures.
Dr. Lalit pointed out that vitamin D, which the body can produce when sunlight hits our skin, can be increased by exposure to sunlight every day (but too much is also unhealthy). Meanwhile, Dr Rakesh pointed out that living in a sunny country does not guarantee adequate vitamin D intake; time spent indoors, clothing, sunscreen use, skin pigmentation, and limited exposure to the sun can all affect the amount produced by the body.
“The correct dose you receive depends on all of the above. Additionally, age, dietary intake, risk factors, and vitamin D levels (if measured) should be considered when testing. Do not use high-dose vitamin D supplementation without medical advice,” he warned.
Consuming fortified foods and other foods rich in vitamin D, or taking a supplement, is an alternative. Dr Rakesh advises eating foods such as oily fish, egg yolks and fortified products, although diet alone doesn’t always provide enough.
Calcium and vitamin D alone are not enough
Finally, calcium and vitamin D alone are not enough to treat established osteoporosis from an orthopedic point of view, emphasize the two experts.
“Weight-bearing exercises, strength training, fall prevention and, if necessary, prescription medications are also part of the treatment plan,” said Dr. Lalit. Apart from this, Dr. Rakesh advised walking briskly.
“Postmenopausal women, patients with a history of fractures, or those with risk factors for osteoporosis should consult their doctor to assess their bone health. A bone density test (DEXA scan) may be considered depending on age and risk. Healthy bones require more than supplements. Eat healthily, stay active, and get examined by a healthcare professional to prevent bone loss and protect yourself from fractures,” advised Dr. Lalit.
Note to readers: This article is provided for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have regarding a health problem.
Gn Health
