Wellness Blog
The content on this blog is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine or taking new supplements.
Why we need calcium for healthy bones
It's so important to keep our bones strong as we get older. The skeletal system plays the two important roles of allowing the human body to maintain balance during movement, and protecting our vital organs like the brain. Suffering with poor bone health can potentially lead to injuries or ailments that could prevent you from doing regular physical activities that are commonly taken for granted like walking, or even chewing.Here's how to keep your bones strong and healthy at any age.Calcium for healthy bonesCalcium supports bone health, integrity, and strength. It is one of the key minerals, alongside phosphorus, that is stored in our bones and keeps them strong (1). Because of the importance of bone health, calcium has become an essential nutrient required as part of a healthy, balanced diet.Calcium is important to the body, not just for bone health but also in promoting healthy muscle and nerve function. It also helps in blood clotting. When the body needs calcium to sustain these vital functions, it borrows the mineral from the bones (2). This underscores the importance of replenishing calcium in the body. Calcium deficiency occurs when the blood fails to deliver ample amounts of calcium to regenerate the bone's reserve, leading to poor bone health.Poor bone health: Why we need calcium for healthy bonesOur bones need to constantly receive calcium to maintain a certain level of bone density. In the infant up to pre-adolescent stages, the body primarily channels calcium to the bones, to allow for a more rapid bone growth and development. Upon reaching the adult stage, the body ceases to form new bone, as it reaches its peak bone density (3). During the more advanced ages of 50 and above, bone loss starts to occur and this is when bone complications may manifest.People with calcium deficiency may experience brittle bones (4) which are more susceptible to breaking. Brittle bones increase the risk of low impact fractures that can arise from normal physical activities (5). What would otherwise be a minor injury could become a more serious fracture.How to maintain healthy bonesWeight-bearing exercises like walking or jogging, especially at an early age, help promote stronger bones. Resistance exercises like weight lifting can also strengthen bones (6).A balanced diet, especially one with sufficient amounts of calcium, also helps support strong bones.Calcium can be found in a variety of foods (7), including: Dairy products including milk, cheese and yoghurt. Dark green leafy vegetables, including broccoli. Fish with edible soft bones, like sardines and canned salmon. Calcium-fortified foods and drinks Do I need calcium supplements?The required amount of calcium for healthy bones can differ depending on your age, sex or specific conditions.According to the National Institute of Health, women between 19 and 50 years of age are recommended to take 1,000mg a day, while men are recommended to take 1,000mg a day (8).However, not everyone can get the necessary amount of calcium from their diet. People with certain diet restrictions may find themselves calcium deficient. Common examples of these include: People who eat predominantly plant-based or vegan diets. People who are lactose intolerant and need to limit dairy product intake. People who consume large amounts of protein or sodium, which can cause your body to excrete more calcium. People receiving long-term treatment with corticosteroids. People who have certain bowel or digestive diseases that decrease the ability to absorb calcium, such as inflammatory bowel disease or celiac disease (9) Because of these lifestyle or nutritional factors, calcium supplements may be considered to support nutrient intake.The role of Vitamin DBesides taking calcium for healthy bones, you might also consider taking vitamin D. Vitamin D is a fat soluble vitamin that is essential for better absorption of calcium in the body (10).The digestive system can struggle to absorb calcium, with most people absorbing only 15% to 20% of the calcium they eat in their diet. This can be caused by a range of factors that include taking medication, dietary restrictions, and certain medical issues. Vitamin D is the nutrient that helps them absorb more calcium (11).Calcium Plus by Vitable Australia is manufactured in Australia and goes through stringent testing throughout the whole supply chain, and is tested for purity and stability. It is non-GMO, vegetarian and vegan-friendly and free from added lactose and gluten. It is also enriched with vegan vitamin D3 to increase calcium absorption in the body. The pair work together to not only support bone strength and repair, but also muscle function.Whatever age, sex or kind of diet restriction, it is important to consider bone health. Try adding calcium to your monthly vitamin subscription with Vitable. Put together your own pack of personalised supplements and make use of our vitamin delivery process to have your personal packs brought right to your doorstep.*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: NIH Osteoporosis and Related Bone Diseases National Resource Center. Bone Health for Life: Health Information Basics for You and Your Family. Published on https://www.bones.nih.gov/health-info/bone/bone-health/bone-health-life-health-information-basics-you-and-your-family. Accessed October 24, 2021. Pravina Piste, Didwagh Sayaji, and Mokashi Avinash. International Journal of Research in Pharmaceutical and Biomedical Sciences. Published June 2013 on https://www.academia.edu/5820121/Calcium_and_its_Role_in_Human_Body. Accessed October 24, 2021. OrthoInfo. Healthy Bones at Every Age. Published on https://orthoinfo.aaos.org/en/staying-healthy/healthy-bones-at-every-age/. Accessed Oct 24, 2021. Cleveland Clinic. Osteoporosis: Prevention With Calcium Treatment. Published on https://my.clevelandclinic.org/health/articles/15049-osteoporosis-prevention-with-calcium-treatment. Accessed Oct 24, 2021. Versus Arthritis. Osteoporosis. Published on https://www.versusarthritis.org/about-arthritis/conditions/osteoporosis/. Accessed Oct 24, 2021. NIH Osteoporosis and Related Bone Diseases National Resource Center. Oral Health and Bone Disease. Published on https://www.bones.nih.gov/health-info/bone/bone-health/oral-health/oral-health-and-bone-disease. Accessed October 24, 2021. Mayo Clinic. Calcium and calcium supplements: Achieving the right balance. Published on https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097. Accessed Oct 24, 2021. NIH Osteoporosis and Related Bone Diseases National Resource Center. Calcium. Published on https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. Accessed Oct 24, 2021. Mayo Clinic. Calcium and calcium supplements: Achieving the right balance. Published on https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097. Accessed Oct 24, 2021. Stephen B. Weinmann. Vitamin D and its Effect Upon Periodontal Surgery and Periodontal Disease. Published on https://www.academia.edu/26533478/Vitamin_D_and_its_Effect?from=cover_page. Accessed Oct 24, 2021.11. Medline Plus. Calcium and bones. Published on https://medlineplus.gov/ency/article/002062.htm. Accessed Oct 24, 2021.
Learn more
Calcium and stress: What's the connection and can calcium supplements help to relieve symptoms of stress?
Stress is a common occurrence in today's faced-paced society. In fact, to be stressed is often considered to be part of “the new normal.” Stress is an expected human response to challenging or dangerous situations (1). A small amount of stress can lead to increased alertness, energy and productivity. For example, an athlete who is pressured to win a race gets a rush of adrenaline while playing; allowing him/her to perform to a higher standard.However, repeated or prolonged exposure to a stressor leading to stress can have detrimental physical and mental effects on the body. This long term or constant exposure to stress may prevent the person's body or mind from functioning normally (2).How stress can affect a person or cause illness is not straightforward. Stress can be more detrimental to one person than it is to another, depending on the individual's ability to adapt to the stressor (3).Sources of stress in our daily livesIncreasing demands and pressures from both home and the workplace are common causes of stress. Personal finances, family, and trying to maintain a healthy lifestyle are among the top reasons Australian adults say they are stressed (4).Stress relief can be practiced through deep breathing techniques, meditation, or other relaxation techniques. Regular exercise and a balanced diet can also aid in a healthy stress-relieving routine.Among the nutrients that can support our bodies as they deal with daily stressors is calcium. Yes, calcium and stress do in fact share a link. Calcium can be consumed through calcium-rich foods like milk, cheese, and yoghurt. It can also be found in less commonly known sources such as firm tofu, fish, vegetables, and nuts (6). In circumstances where you are not able to get enough calcium from food alone, it can be helpful to consider supplementation alongside a healthy diet.The connection between calcium and stressCalcium plays a vital role in muscle contraction, especially the regulation of heart muscle contractions (5). Keeping your heart healthy is essential, especially as stress may increase the chance of heart conditions (7).Calcium also helps in neutralising the stress hormone cortisol, in the same way an antacid can help neutralise stomach acid (8). Calcium helps neutralise the pH balance of cortisol, bringing our bodies back to a more neutral state. However, when the body does not get enough calcium from food, it takes calcium from the deposits in our teeth and bones to neutralise cortisol. This may lead to weaker bones down the line.Calcium also plays a role in supporting one's immune system response (9). This is important because persistent stress may contribute to higher-than-average levels of cortisol, which may hinder our anti-inflammatory response, resulting in more infections. Stress also reduces the body's lymphocytes, or immunity cells (10).You can beat stress with simple, straightforward lifestyle changes and a healthy diet. You may even opt for calcium supplements to support your goal of overcoming stress.Try out a monthly vitamin subscription with Vitable today and put together your own pack of personalised supplements. We offer premium vitamin packs in Australia, which even comes with a vitamin delivery service that sends your personal packs right to your doorstep.Find out more about other supplements that can help you with energy:Magnesium | B complex | Vitamin B12 | Calcium Plus | Ashwagandha | Ginkgo Brahmi*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: https://www.healthdirect.gov.au/stress. Accessed on October 23, 2021. National Institute of Mental Health. 5 Things You Should Know About Stress. National Institute of Health. Published on https://www.nimh.nih.gov/health/publications/stress. Accessed on October 23, 2021. Mohd. Razali Salleh. Life Event, Stress and Illness. Malays J Med Sci. Pulished October 15, 2008 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/. Accessed on October 23, 2021 Australian Psychological Society. Stress and Wellbeing in Australia Survey. Australian Psychological Society. Published 2014 on http://www.psychology.org.au/. Accessed on October 23, 2021. Braun, L., and Cohen,Marc. Herbs & Natural Supplements An Evidence-based guide Volume 2. 4th ed. Published 2015. Accessed on October 23, 2021. HealthDirect. Calcium. HealthDirect. Last reviewed December 2019 https://www.healthdirect.gov.au/calcium. Accessed on October 25, 2021. University of Rochester Medical Center. Stress Can Increase Your Risk of Heart Disease. University of Rochester Medical Center. Published n.d. on https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=2171. Accessed on October 25, 2021. Orthopaedic Associates of Michigan. Stress and Osteoporosis. https://www.oamichigan.com/stress-and-osteoporosis/. Accessed October 25, 2021. S. Grinstein. Calcium homeostasis and the activation of calcium channels in cells of the immune system. Published on Jan 1989 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1807782/. Accessed on October 25 2021. University of Maryland Medical System. How Does Stress Affect the Immune System? University of Maryland Medical System. Published n.d. On https://health.umms.org/2020/11/10/stress-immune-system/. Accessed on October 25 2021.
Learn more
All you need to know about Calcium
From the moment of birth, the human body grows and changes. The most notable of these changes is that of size and height. Just as your skin cells continuously shed, grow, and repair, so do your bones. Calcium is very much involved in the process of growth as well as strength. It also has many other functions in the body and is a beneficial substance that contributes to our health.What is calcium?Calcium as a substance is a mineral that is the most abundant above all others in the human body. Much of it - about 98% (2) - is stored in the bones and teeth, which is what increases the hardness of these structures. Bones, particularly, are the repository where calcium is stored or taken from, in order to keep calcium levels stable (2). Calcium in the body helps send signals from the brain (the body's command center) to various parts of the body. Because calcium is present in the circulatory system (2), it also helps blood vessels move blood within the body as well as in releasing hormones (1). It is also needed in every stage of life.Skeletal tissue continues to grow in babies and young children, while in pre-teens and teenagers, it aids their growth spurt. At this stage, peak bone mass accumulates. The more bone mass an adolescent has, the less likely they are to develop osteoporosis later in life (4). Peak bone mass is defined as the greatest amount of bone that can be attained (3). This suggests that calcium supports bone mass and bone strength. The elderly especially need calcium because as one ages, calcium – and therefore bone mass – is lost. Even a diet high in calcium cannot reverse age-related bone loss, but it can delay it (2). Why is calcium important?As mentioned earlier, calcium is also essential for various processes in the body aside from growth and strength. It is vital not just for healthy bones, but also for healthy teeth and gums, working muscles and nerves, and for the proper development of a growing foetus as well as the mother carrying it (3).Calcium is essential for the development of a child right from the very beginning, inside a mother's womb. This mineral aids in prenatal development by protecting the mother from life-threatening conditions related to pregnancy and birth, while also reducing the risk of less than favorable conditions related to the child's birth (4).Incidentally, Calcium is stored not just in the bones but also in the teeth. Dental and periodontal health is a major factor in a person's nutrition, aside from diet and other factors. Furthermore, osteoporosis can also happen in the bones of the mouth. When the body moves, it is the skeleton and the muscles at work. On a cellular level, calcium plays a role in performing these functions. Calcium also aids the nerve impulses as it travels down the nervous system's various components (5). Calcium for healthy bonesThe bone is made up of the protein collagen and it is a living and growing tissue. Collagen serves as a soft base, while calcium phosphate strengthens and hardens the bone (9). Because it is a living organ, it is constantly being regenerated. Old bone is resorbed and new bone is formed (11). Bones shape the body, support and protect certain organs, and store minerals. Even the soft bone marrow is important, as it is where blood cells are formed (10). Calcium supports bone health and supports bone density. Bone density is the amount of minerals in bone, and this measure decreases as we get older. When bone density goes down, it can result in brittle bones that may break even in the absence of a fall or injury. It is best, therefore, that your bones have a healthy amount of calcium while you are young, so that you still have a good amount of it as you get older.Calcium is a mineral which supports bone healing and repair. However, it must be noted that older adults possibly have conditions or health risks that can make bone health worse. Such examples are low calcium intake, low vitamin D levels, and, sometimes, hormonal signals to remove calcium from the bones to keep blood calcium levels normal (11).Calcium for dental healthDiet and eating habits impact both a person's nutrition as well as oral health. This includes one's dental health.Calcium allows calcified oral tissues – hard dental tissue, bony sockets, and jaw bones – to grow and remain strong. These tissues differ from mineralised tooth structures: dentin, enamel and cementum. The jaw bone can become osteoporotic, which could lead to teeth falling out (7).Enamel, the hardest substance in the body, serves as the outer layer of the dental crown. Enamel is also more mineralised than other tooth structures. It protects the tooth from physical, thermal and chemical forces that could damage the tissue in the dental pulp, or the innermost part of the tooth (8). It is in this way that calcium maintains dental health and supports periodontal health.Calcium to support muscle functionThis abundant substance also ensures that muscles, nerves, and other cells are working as they should (11). Calcium is also the muscle's main regulating and signaling molecule (13). It triggers contraction by attaching to certain proteins (14). Calcium for nerve functionCalcium is important in supporting nerve conduction, a process also known as nerve impulse transmission.When a nerve impulse signals a muscle to contract, entryways in the cell membrane of the muscle cell open to let in calcium ions. They then bind to activator proteins, which triggers the release of calcium ions from inside the cell. In turn, calcium ions, through a complex process, give energy for the muscle to contract (15).Where can I get calcium?Despite the crucial role of calcium in so many bodily processes, the body cannot generate calcium on its own11 and so needs to be taken from foods that contain it.Milk, although the most widely known food from which calcium is obtained, is not the only food source that contains it.Sources of calcium include: dairy (e.g., milk, yogurt, cheese); fortified foods (e.g., soy, bread baked with fortified flour); greens (e.g., kale); and nuts and seeds (3).What does calcium deficiency look like?When calcium levels are low, the body takes what it needs from the bone, so it can be difficult to tell when a person's calcium consumption is not enough.A diet deficient in calcium can lead to osteoporosis in later life. It affects various body systems and is connected to low bone mass, osteoporosis, numbness and tingling of fingers, convulsions, as well as abnormal heart rhythm (17).In osteoporosis, new bone is not created at the same pace at which old bone is lost. It is characterised by back pain, height loss, stooped posture and bones that break easily.Risk factors influence how likely a person is to develop osteoporosis and some of these cannot be helped: sex, age, race, family history of osteoporosis, and body frame size. Low or high hormone levels also affect the chances of osteoporosis: sex hormones, thyroid hormones, and those secreted by other glands such as the adrenal and parathyroid.The chances of developing osteoporosis are also affected by eating habits and calcium intake, medications, health conditions (e.g., cancer, celiac diseases, rheumatoid arthritis), and lifestyle (e.g., lack of exercise, excessive drinking, smoking) (18).It was mentioned earlier that osteoporosis could occur in the jaw bone, which could result in teeth falling out. Calcium may help prevent osteoporosis in later life. A certain study conducted among older adults suggested that intake of calcium and vitamin D helps tooth retention (19).What is vitamin D and how does it work with calcium?Vitamin D, otherwise known as calciferol, is a fat-soluble vitamin present in a few foods. Though vitamin D also comes from exposure to the sun, supplements, and food, it has to undergo two chemical processes to become activated.This substance helps promote absorption in the intestine, particularly that of calcium. It also ensures serum calcium (or calcium in the blood) and the body's phosphate concentrations are enough to allow bone to mineralise normally (5).Apart from helping to protect against osteoporosis, vitamin D is needed to help absorb, carry and deposit calcium in the bone supporting the teeth (7).Learning more about Vitable's Calcium PlusApart from calcium, Vitable's Calcium Plus has vitamin D for better calcium absorption in the gut. It is practical and convenient especially if you have little opportunity to get out into the sun and if you live a fast-paced lifestyle. Vegans and vegetarians may also benefit from Calcium Plus as it uses Vegan Society and Vegetarian Society-registered vitamin D3. In addition, it's gluten-free, lactose-free and non-GMO.Try Vitable Australia's vitamin subscription box to get your daily dose of calcium. Vitable offers daily vitamin packs to give you the nutrients you need. These custom vitamin packs only contain the vitamins and minerals you specifically need. Try out our vitamin delivery in Australia to get your vitamins delivered to your home.*Always read the label and follow directions for use. If you experience any symptoms or if symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: “Fact sheet for Consumers - Calcium”. National Institutes of Health. Published 17 Nov 2021 on https://ods.od.nih.gov/factsheets/Calcium-Consumer/. Accessed 18 Dec 2021. “Fact sheet for Health Professionals - Calcium”. National Institutes of Health. Published 17 Nov 2021 on https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. Accessed 18 Dec 2021. “Calcium”. Better Health Channel. Published 15 Dec 2021 on https://www.betterhealth.vic.gov.au/health/healthyliving/calcium. Accessed 18 Dec 2021. “Calcium: A Nutrient in Pregnancy”. Bone Health & Osteoporosis Foundation. Published on 22 May 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5561751/#:~:text=Calcium%20supplementation%20in%20pregnancy%20has,the%20leading%20cause%20of%20early. Accessed on 18 Dec. 2021. “3 Major Minerals That Aid in Nerve Impulses & Transmission”. https://woman.thenest.com/3-major-minerals-aid-nerve-impulses-transmission-21899.html. Accessed 18 Dec 2021. Rathee, M, Tamrakar AK, Shingla S. “Calcium and Oral Health: A Review”. International Journal of Scientific Research. Published Sep 2013 on https://www.researchgate.net/publication/294428206_Calcium_and_Oral_Health_A_Review. Accessed 18 Dec 2021. “Nutrition”. American Dental Association. Published on https://www.mouthhealthy.org/en/adults-over-60/nutrition. Accessed 18 Dec 2021. Lacruz, RS, Habelitz, S, Wright, JT, Paine, ML. “Dental Enamel Formation and Implications for Oral Health and Disease”. Physiological Reviews. Published 3 May 2017 on https://journals.physiology.org/doi/full/10.1152/physrev.00030.2016. Accessed 18 Dec 2021. “What Is Bone?”. National Institutes of Health. Published Oct 2018 on https://www.bones.nih.gov/health-info/bone/bone-health/what-is-bone. Accessed 18 Dec 2021. “Understanding Bones: What are bones?”. University of Rochester Medical Center. Published on https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=85&ContentID=P00109. Accessed 18 Dec 2021. “Calcium and bones”. MedlinePlus. Published 30 Nov 2021 on https://medlineplus.gov/ency/article/002062.htm. Accessed 18 Dec 2021. Cormick, G and Belizán, JM. “Calcium Intake and Health”. Nutrients. Published 15 Jul 2019 on https://dx.doi.org/10.3390%2Fnu11071606. Accessed 18 Dec 2021. Berchtold, MT, Brinkmeier, M, Müntener, M. “Calcium ion in skeletal muscle: its crucial role for muscle function, plasticity, and disease”. Physiological Reviews. Published Jul 2000 on https://journals.physiology.org/doi/full/10.1152/physrev.2000.80.3.1215. Accessed 18 Dec 2021. Szent Györgyi, AG. “Calcium regulation of muscle contraction”. Biophysical Journal. Published Jul 1975 on https://dx.doi.org/10.1016%2FS0006-3495(75)85849-8. Accessed 18 Dec 2021. “Calcium”. Linus Pauling Institute - Oregon State University. Published Sep 2017 on https://lpi.oregonstate.edu/mic/minerals/calcium#cell-signaling. Accessed 18 Dec 2021. Kumar, A and Kaur, S. “Calcium: A Nutrient in Pregnancy”. Journal of Obstetrics and Gynecology of India. Published 22 May 2017 on https://dx.doi.org/10.1007%2Fs13224-017-1007-2. Accessed 18 Dec 2021. “Are There Any Telltale Signs That You're Not Getting Enough Calcium?”. Cleveland Clinic. Published 18 Feb 2019 on https://health.clevelandclinic.org/are-there-any-telltale-signs-that-youre-not-getting-enough-calcium/. Accessed 18 Dec 2021. “Osteoporosis”. Mayo Clinic. Published 21 Aug 2021 on https://www.mayoclinic.org/diseases-conditions/osteoporosis/symptoms-causes/syc-20351968. Accessed 18 Dec 2021. Krall, EA, Wehler, C, Garcia, RI, Harris, SS, Dawson-Hughes, B. “Calcium and vitamin D supplements reduce tooth loss in the elderly”. The American Journal of Medicine. Published 15 Oct 2001 on 10.1016/s0002-9343(01)00899-3. Accessed 18 Dec 2021. Fischer, V, Haffner-Luntzer, M, Amling, M, Ignatius, A. “Calcium and vitamin D in bone fracture healing and post-traumatic bone turnover”. European Cells & Materials. Published 22 Jun 2018 on 10.22203/eCM.v035a25. Accessed 18 Dec 2021. “Preeclampsia”. Mayo Clinic. Published 19 Mar 2020 on https://www.mayoclinic.org/diseases-conditions/preeclampsia/symptoms-causes/syc-20355745. Accessed 18 Dec 2021. Cutland, CL et. al. “Low birth weight: Case definition & guidelines for data collection, analysis, and presentation of maternal immunization safety data”. Vaccine. Published on 4 Dec 2017 on https://dx.doi.org/10.1016%2Fj.vaccine.2017.01.049. Accessed 18 Dec 2021. “Preterm birth”. World Health Organization. Published 19 Feb 2018 on https://www.who.int/news-room/fact-sheets/detail/preterm-birth. Accessed 18 Dec 2021. “Postpartum Hemorrhage”. University of Rochester Medical Center. Published on https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=90&ContentID=P02486. Accessed 18 Dec 2021.
Learn more
Unbreakable: Stay sturdy and strong with calcium for healthy bones
Sticks and stones may break your bones, but unlikely when fortified with Calcium! This base mineral required to hold up the entire human structure is a foundational nutrient required to keep us all upright and strong through our lifetime.Why take calcium for healthy bones?The human body is a collection of systems, all of which play a role in what makes us that—human. Out of all these systems, there is only one that gives our bodies their form, ultimately helping us stand tall, sit upright, and lay down comfortably: the skeletal system. This system starts out with 270 bones in infancy that fuse into 206 bones in adulthood, eventually composing around 14% of total body weight. Aside from giving the human body its recognisable shape, bones also protect vital organs and other systems; for instance, the rib cage, protects the heart and lungs, the skull houses the brain, the spine gives delicate nerves a main thoroughfare to move through, the pelvic bone cradles the reproductive system, and so much more (1).With the skeletal system playing a vital role in our body, it is critical we care for our bones throughout life. You don't need to wait to become older to make bone health a priority as healthy bones are essential for happy, healthy living at any age. The first step in supporting your skeletal system is by learning all about calcium for healthy bones. Though most adults know the importance of calcium in forming and maintaining strong bones, they may be surprised to learn that this essential mineral is not naturally produced by the body. Calcium for healthy bones is most often consumed by eating enough calcium-dense foods, while those who cannot get their intake from food can rely on their dose from calcium supplements. Regardless of how you ensure your daily calcium needs are met, it's important to learn why your diet or daily vitamin and mineral supplement habits should include calcium for healthy bones. Here we aim to shed light on the concept of calcium for healthy bones in order to encourage Vitable users to better care for their skeletal systems.Importance of calcium and healthy bones In infancy, we're born with more bones in our body because some bones eventually fuse together to create larger and stronger structures as we mature. Without enough calcium for healthy bones at this life stage, this process of fusion may not be completed or it may encounter issues, resulting in bones that are brittle and susceptible to injury (1). Bones are some of our body parts that take quite some time to finish developing. Your bones continue to gain mass until age 21 where they are generally the most dense and at their healthiest (2).However, even those with strong bones in childhood and adulthood will experience changes in their skeletal health as a natural consequence of aging. Despite getting enough calcium in our younger years, bones inevitably lose their density and become more fragile over time. This is why bone-related injuries can pose life-endangering health changes in older adults; bones in advanced age are much less able to fully heal from trauma, potentially affecting other organs, body systems, and processes. Both scenarios demonstrate the importance of calcium for healthy bones. Children need calcium for bones to develop properly as they move into adulthood, whereas older adults need the same to protect them from age-related bone conditions and injuries. But don't be mistaken; even those at the prime of life need calcium for healthy bones just as much as these two vulnerable groups. After all, healthy bones are required for daily activities including walking, standing, sitting, exercising, performing any kind of work activity, and all kinds of leisurely pursuits. Life cannot be lived to the fullest physical capacity with a weak skeletal system, so calcium for healthy bones ought to be a health priority regardless of age. In addition to the benefits provided by calcium for bones, the mineral plays other essential roles too. The body also uses calcium to form and maintain strong teeth and in healthy hair growth help, and it also helps our blood clot, muscles contract, regulate our heart's rhythm, and keeps the nervous system healthy (2). By getting enough of this mineral on a daily basis, our bodies are able to perform several functions and reap many biochemical benefits. Calcium deficiencies can be caused by a lack of calcium for healthy bones It is important to learn how to identify if you suffer from a calcium deficiency, and what you can do about it right away. A deficiency in calcium for healthy bones affects the body in different ways. Without enough calcium in our system needed for several bodily functions to run smoothly, our bodies would have no choice but to extract the mineral from our bones. This in turn, causes our bones to become weak and lose density, often forcibly and prematurely. Signs of compromised bone health may show up as back pain or difficulty maintaining proper posture, losing height at a quicker rate with age, increased proneness to fractures, decreased physical endurance, and a general feeling of chronic tiredness (7). In more severe cases, calcium deficiency has even been found to be associated with psychological illnesses like mood disorders and anxious feelings, as well as with sleep-related issues (2). Addressing a deficiency of calcium for healthy bones Ensuring the body receives sufficient calcium requires you to maintain a well-balanced diet. A well-balanced diet focused on increasing intake of calcium for your healthy bones means, aiming to eat plenty of dairy products, yogurt, and eggs (if this works with your dietary preferences), as well as soybeans and tofu, pumpkin (squash), kale, spinach, mustard leaves, turnip, wild-caught sardines, salmon, almonds, and certain other calcium-fortified foods. Be mindful of your protein and sodium intake too; as it has been suggested that high levels of protein and sodium may stimulate the kidneys to excrete more calcium, worsening a calcium deficiency and neutralising the benefits of eating other calcium-rich foods (3)On the other hand, you may be more interested in exploring other non-food sources of calcium. Though eating healthily is still the best way for the body to get calcium for healthy bones, it's common for some individuals to have diets or health conditions that restrict them from consuming certain types of food. Vegans and vegetarians and those suffering from lactose intolerance or other digestive issues are some groups that may be sensitive to foods containing calcium for healthy bones (3). In this case, calcium supplements are the best alternative.When done properly, supplementation can address gaps left behind by dietary restrictions and ensure that you continue to get the right vitamins and minerals in order to live healthily. Taking calcium supplements for healthy bones Vitable Australia is a vitamin and mineral supplement brand that allows you to explore supplementation safely and sustain healthy habits.Calcium supplements by Vitable, provide several benefits such as the maintenance of bone density and integrity, protection of dental health, support of bone healing and mineralisation. More so, they recommend that calcium supplements be taken alongside Vitamin D supplements as Vitamin D stimulates the body's more efficient absorption and use of calcium (5), while other research has shown that it also reduces the risk of fractures (6).Vitable Australia's mineral and vitamin supplements that include calcium for healthy bones are worth looking into if you're wishing to support or maintain bone health and strength. Vitable Australia's vitamin subscription service allows you to get all of the vitamins and minerals you need according to your health goals. They offer personalised vitamin packs that can be delivered straight to you, making achieving a healthier lifestyle more convenient and attainable for Australians. *Always read the label and follow directions for use. If you experience any symptoms or if symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. Better Health Channel. “Bones”. Better Health Channel. Published (n.d.) on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/bones. Accessed December 23, 2021.2. Help Guide. “Calcium and bone health”. Help Guide. Published (n.d.) on https://www.helpguide.org/articles/healthy-eating/calcium-and-bone-health.htm. Accessed December 23, 2021.3. NIH Osteoporosis and related bone diseases national resource center. “Calcium and Vitamin D: Important at Every Age”. NIH Osteoporosis and related bone diseases national resource center. Published (n.d.) on https://www.bones.nih.gov/health-info/bone/bone-health/nutrition/calcium-and-vitamin-d-important-every-age. Accessed December 23, 2021.4. Mayo Clinic Staff. ”Calcium and calcium supplements: Achieving the right balance”. Mayo Clinic Staff. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097. Accessed December 23, 2021.5. Vitable. “Calcium Plus”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/calcium-plus. Accessed December 23, 2021.6. Vitable. “Vitamin D”. Vitable. Published (n.d.) on. Accessed Dhttps://research.get.vitable.com.au/vitamin-d. Accessed December 23, 2021.7. National Library of Medicine. “\What causes bone loss?” Published (n.d.) on https://medlineplus.gov/ency/patientinstructions/000506.htm. Accessed January 2, 2022.
Learn more
Care tips for stronger gums and teeth
Brushing your teeth everyday, doing the occasional flossing, and gargling with mouthwash are some of the things that we might do in order to ensure our oral health is in check. But the question is, “Is it enough?”.Oral health and hygiene may not always come to mind when we think of taking care of our general health. But as we grow older, issues such as tooth decay and gum diseases start becoming a factor to our oral health (1).Read on to learn more teeth and gum care tips.Watch what you put in your mouthIt helps to be careful with what you eat when thinking about your teeth and gums. The food that we incorporate into our diet actually plays a vital role for the health of our teeth and gums. You'll generally always want to have foods that are rich in calcium in your diet. It's important for both adults and children to have calcium as it plays a role in maintaining the bones that the tooth roots are embedded in. It helps to have foods like milk, yogurt, and cheese in your pantry! (2) If you're looking for vegan options, you could always go for non-dairy products like soy products, almond milk, beans, and lentils. On the other hand, it's important to keep tobacco products like cigarettes away from your mouth as well. Individuals that smoke are more likely to develop gum diseases, and it's difficult to make sure that your pearly whites stay healthy as well if you smoke often (2).Improve your oral hygiene routineWe all generally have a set routine for our oral hygiene. Whether it be brushing our teeth two to three times a day or flossing after every meal, you can always improve your oral hygiene routine in the smallest ways. These small teeth and gum care tips could make a huge difference for your overall oral health: Brush your teeth twice a day for two minutes each time Replace your toothbrush after 3-6 months Get a regular checkup from your dentist Floss your teeth regularly Rinse properly when using mouthwash (3, 4) Try personalised vitamin packsWe need various nutrients to keep our teeth and gums healthy. Although the best way to get these nutrients is through a balanced diet, this isn't always possible. One of the best things that you can do is introduce vitamin packs and supplements for your teeth and gum care.Vitable Australia's vitamin subscription has just what you need to help you get the vitamins you need to take care of your teeth and gums:CalciumCalcium plays a key role in maintaining strong teeth and bones. With Vitable's Calcium Plus, you can get the required amount of calcium needed to maintain teeth and gum health (5).CranberryApart from its antioxidant properties (6), Vitable's cranberry supports dental health by helping to reduce and relieve bleeding gums. It also helps maintain gum health.Vitamin DGiven how our teeth are connected to the bones in our gums, it's important that we have Vitamin D as it plays a vital role in maintaining bone health (6). Vitamin D also assists our body in the absorption of calcium, thus, supporting our dental health. Subscribe now to Vitable Australia's vitamin subscription to get started on your personalised vitamin packs for healthier teeth and gums! *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. National Institute on Aging. “Taking Care of Your Teeth and Mouth”. National Institute on Aging. Published (n.d) on https://www.nia.nih.gov/health/taking-care-your-teeth-and-mouth. Accessed on January 27, 2022.2. University of Rochester Medical Center. “How to Keep Your Gums and Teeth Healthy”.University of Rochester Medical Center. Published (n.d) on https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=1409. Accessed January 27, 2022.3. Country Hills Dentistry. “10 Tips for Healthy Teeth & Gums”. Country Hills Dentistry. Published (n.d.) on https://www.countryhillsdentistry.ca/site/kitchener-dentist-blog/2019/11/12/10-dental-hygiene-tips-for-healthy-teeth-gums. Accessed January 27, 2022.4. Dr. Pamela Li. “10 Tips for Healthy Gums and Teeth”. Dr. Pamela Li Cosmetic and General Dentist. Published (n.d.) on https://www.drpamelali.ca/tips-healthy-gums-teeth/. Accessed January 27, 2022.5. Vitable. “Calcium Plus”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/calcium-plus. Accessed January 27, 2022.6. Vitable. “Cranberry”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/cranberry. Accessed January 27, 2022.7. Vitable. “Vitamin D”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/vitamin-d. Accessed January 27, 2022
Learn more
