Osteoporosis and bone health: How to prevent fractures
Osteoporosis is a disease characterized by a decrease in bone mass and deterioration of bone tissue that can increase the risk of fractures. Sometimes, the deterioration of the bones occurs without warning signs, for several years, until a fracture occurs. Familiprix in collaboration with Vie de Parents and mcal list the characteristics of this disease and what can be done to prevent it.
Who is affected by osteoporosis?
People of all ages can suffer from osteoporosis, but those aged 50 and over are particularly affected. Here are some statistics1:
- 2 million Canadians are affected by osteoporosis;
- Approximately 1 in 3 women and 1 in 5 men will experience an osteoporosis-related fracture in their lifetime;
- 80% of fractures in postmenopausal women over the age of 50 are the result of bone tissue degradation.
- Fractures resulting from osteoporosis are more common than heart attacks, strokes and breast cancer combined.
What are the calcium requirements?
Diet, specifically calcium intake, has a major role to play in the prevention of osteoporosis. Adequate bone health, therefore, requires a precise daily intake of calcium
Calcium requirements2 are:
- Adults 19 to 50 years of age: 1000 mg daily
- Pregnant or breastfeeding women (18 years and older): 1,000 mg per day
- Adults 50 years and older: 1200 mg daily
Calcium consumption in Canada3 is:
- Women 30 years of age and older: 600 to 700 mg of dietary calcium
- Men 30 years and older: 700-800 mg of dietary calcium
The integration of a calcium supplement is recommended for a large portion of the population.
What are the concrete effects of adequate calcium intake?
Thanks to calcium, bone tissue is normally able to regenerate itself during normal wear and tear. It is important to know, however, that the older a person gets, the more difficult it is to absorb calcium.
A study4 shows that having an adequate intake of calcium, vitamin D, and protein can significantly reduce the risk of fracture, resulting in:
- A 33% reduction in the risk of total fractures
- A 46% reduction in the risk of hip fractures
- An 11% reduction in the risk of falling
What type of calcium supplements?
Calcium carbonate, whether chewed or swallowed, needs a specific gastric PH and requires a sufficient amount of gastric acid for optimal absorption. Otherwise, gastrointestinal problems may occur.
Calcium citrate salt, on the other hand, does not require as much stomach acid to be absorbed. Unfortunately, the format of this product is not suitable for everyone. It comes in large tablets of 250 mg or 500 mg and has a rather unpleasant taste.
Is there an alternative? Liquid mcal citrate with or without vitamin D55! It comes in liquid form (15 mL = 500 mg of calcium with or without 1000 IU of vitamin D) and is available in two delicious flavours: orange or blueberry. So it's a simple and easy-to-use format!
Liquid mcal citrate with or without vitamin D is recommended for people with the following conditions6:
- PPI or antacid users
- Elderly and/or multi-medicated individuals
- People with:
- Renal lithiasis (kidney stones)
Ask your health care professional for advice on which mcal formula is right for you.
To prevent osteoporosis and maintain ideal bone health, you must:
- Adopt a healthy diet
For more information on mcal products, visit the following link: https://www.groupemantra.ca/en/mantra-pharma/produits/mcal/
1- OSTEOPOROSIS CANADA. What is osteoporosis? The "silent thief." https://osteoporosis.ca/what-is-osteoporosis/
2- OSTEOPOROSIS CANADA. Calcium intake. How much calcium do we need? https://osteoporosis.ca/what-is-osteoporosis/?_ga=2.217208854.1051539743.1660922351-184652371.1660922351
3- NATIONAL LIBRARY OF MEDICINE. Nutrient intakes of Canadian adults: results from the Canadian Community Health Survey (CCHS) - 2015 Public Use Microdata File. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8408873/
4 - THE BMJ. Effect of dietary sources of calcium and protein on hip fractures and falls in older adults in residential care: cluster randomised controlled trial. https://www.bmj.com/content/375/bmj.n2364
5- MANTRA MEDICAL. mcal® Calcium in all its forms. https://www.groupemantra.ca/en/mantra-medical/produits/
6- MANTRA MEDICAL. Do your patients who need calcium have achlorhydria (due to aging, PPI or anti-H2)? https://www.groupemantra.ca/mantra-medical/mcal-gamme/ (French only)