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Osteoporosis and diet Q&As

Published by Bupa's health information team, March 2009.

Answers to questions about osteoporosis and diet

This section contains answers to common questions about this topic. Questions have been suggested by health professionals, website feedback and requests via email.

My wife has been advised by her GP to eat a calcium-rich diet to reduce her chances of developing osteoporosis. Should I be following this diet too?

Osteoporosis doesn't only affect women - one in five men over the age of 50 is affected by the condition, putting them at increased risk of fractures too. If you join your wife in eating a well-balanced diet that includes a lot of calcium-rich foods, it should help you build and maintain strong bones. This in turn will help prevent you from developing osteoporosis.

Explanation

Osteoporosis is often thought to be a woman's disease because it affects many more women than men. Although osteoporosis affects half of all women over the age of 50, it also affects one in every five men over 50, putting them at increased risk of fractures.

Eating a well-balanced diet that includes foods that are rich in calcium will help both men and women build and maintain strong bones, which in turn will help prevent osteoporosis. Good sources of calcium include:

  • milk and dairy products
  • canned fish with bones
  • fortified breakfast cereal
  • soya bean products
  • green leafy vegetables (except for spinach)
  • dried fruit

Your body needs vitamin D to help absorb calcium. The best source of vitamin D is exposure to sunlight. You can also get vitamin D from foods such as oily fish, egg yolks and margarine. Weight-bearing exercise, three times a week for at least 20 minutes is also important to build healthy bones.

If you or your wife has osteoporosis or are at increased risk of developing it, your GP may recommend that you take calcium supplements.

Always read the information leaflet that comes with your calcium supplements and if you have any questions, ask your pharmacist for advice.

Further information

Sources

  • Osteoporosis in men. National Osteoporosis Society. 2005. www.nos.org.uk
  • Healthy eating for strong bones. National Osteoporosis Society. 2006. www.nos.org.uk
  • Simon C, Everitt H, Kendrick T. Oxford Handbook of General Practice. 2nd ed. Oxford: Oxford University Press, 2007:568-569
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Why isn't spinach a good source of calcium?

Although spinach has a high calcium content compared with other foods, the calcium is bound to a substance called oxalate, which means that your body can't absorb it. So, although spinach is a good source of other vitamins and minerals it isn't a good source of calcium.

Explanation

The calcium content of spinach is quite high compared with other foods. For example, 100g of boiled spinach contains around 160mg of calcium compared with 75mg in the same amount of spring greens. But spinach isn't recommended as a calcium-rich source of food because the calcium is bound to a substance called oxalate, which stops your body from absorbing it.

If you're trying to increase the amount of calcium in your diet, you should eat other calcium-rich foods such as:

  • milk and dairy products
  • canned fish with bones
  • fortified breakfast cereal
  • soya bean products
  • other green leafy vegetables
  • dried fruit

Your body also needs vitamin D to help absorb the calcium from food. The best source of vitamin D is exposure to sunlight, but you can also get it from foods such as oily fish, egg yolks and margarine.

Further information

Sources

  • Calcium rich foods and bone health. National Osteoporosis Society. 2005. www.nos.org.uk
  • Heaney RP, Weaver CM, Recker RR. Calcium absorbability from spinach. Am J Clin Nutr 1988; 47:707-709. www.ajcn.org
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I read in the newspaper that calcium supplements can increase the risk of having a heart attack. Should I stop taking them?

There is some evidence that calcium supplements increase the risk of heart attacks in women who have gone through the menopause. However, as other studies have reported other findings, more research is needed in this area before conclusions can be drawn. If your GP has recommended that you take calcium supplements because you're at risk of osteoporosis, you should talk to him or her before stopping them.

Explanation

Calcium supplements are sometimes advised for women who have gone through the menopause, to keep their bones healthy. A recent study, however, found that heart attacks were more common in women taking calcium supplements than in women taking a placebo (dummy pills). Scientists don't yet know why calcium supplements could cause this effect, but high calcium levels could lead to a build up of calcium in the blood vessels. More research is needed to understand the link between calcium supplements and heart attacks.

If your GP has recommended that you take calcium supplements, it may be because he/she thinks that you're at risk of osteoporosis. This is a condition where bones lose density causing them to become weak and more likely to fracture (break). Fractures can result in pain, disability and loss of independence. In the UK, the recommended calcium intake is 700mg a day for adults and up to 1200mg if you have been diagnosed with osteoporosis and are on prescribed drug treatments. If you get adequate calcium from your diet, you may not need calcium supplements.

You should always talk to your GP before stopping any medicine or supplement that has been recommended for you. It's important to remember that any risks associated with taking calcium supplements must be balanced against the risk of osteoporosis and fractures that may happen if you don't take your calcium supplements.

Further information

Sources

  • Bolland MJ, Barber PA, Doughty RN, et al. Vascular events in healthy older women receiving calcium supplementation: randomised controlled trial. BMJ 2008; 336:262-266. www.bmj.com
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Related topics

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This information was published by Bupa's health information team and is based on reputable sources of medical evidence. It has been peer reviewed by Bupa doctors. The content is intended for general information only and does not replace the need for personal advice from a qualified health professional.

Publication date: March 2009

 

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