While we all know that calcium is crucial for robust bones and teeth, as well as vascular and muscle function, cell signalling, and hormone secretion, a recent study has revealed a worrying trend. According to the Health and Food Supplements Information Service (HSIS), which analysed UK dietary trends from 1997 and recent research on Brits’ eating habits and nutrient intakes, our calcium intake has plummeted by 20% over the last two decades.
Public Health Nutritionist Dr Emma Derbyshire from HSIS said: “Bone density is accrued in youth, so calcium intakes are particularly important in these life stages. Yet 15% of 11 to 18-year-olds have calcium intakes below the LRNI (Lower Reference Nutrient Intake; level below which deficiency may occur). Among girls and young women (11 to 18), this rises to one in five (20%) and in women aged 19 to 64 the numbers of women failing to achieve this dietary target has climbed steadily from 6% to 11%.
“This is concerning given that bone reserves needed later in life are being laid down during these earlier life stages. These inadequate intakes can have hard-hitting effects later in life.
“It’s estimated that healthcare costs for hip fractures alone are £5 million a day. That figure will only rise as the population ages. To put it another way, women over the age of 45 will spend more days in hospital due to osteoporosis than they will for diabetes, heart attacks or breast cancer, and every month 1,150 people die following a hip fracture.
“In an ideal world, people should be able to get all the nutrients they need from their diet. However, the world is far from ideal, and these nutrient deficit data certainly give us cause for concern. So, to stop the clock on this bone health ticking time bomb, a growing number of people would benefit from a multivitamin and multimineral supplement, including calcium and vitamin D, to bridge the shortfall and protect their bone health.”
These can be found for around 3p a pill in shops. Dr Derbyshire added: “Alongside calcium intakes of other nutrients that reinforce bone health are concerningly low. For example, vitamin D status has declined since 2008 – one in five people in the UK is deficient in this key bone health nutrient. Other nutrients such as magnesium which also contribute to bone development are lacking from UK diets.”
Ways to tackle poor bone health
Dr Derbyshire recommends:
Start the day with cereal – consuming a cereal that is fortified with calcium with milk, or a calcium-fortified plant-based alternative can give an immediate calcium boost to the start of the day.
Boost your calcium intake – Foods such as Cheddar cheese, edam, cow’s milk, plain yoghurt, malted milk drinks, calcium-fortified plant alternatives to milk, soybean curd/tofu, calcium-fortified cereals and kale are all rich in calcium. If your diet lacks variety or doesn’t regularly include these calcium-rich foods, consider supplementing with a multivitamin and multimineral that contains calcium, vitamin D and magnesium.
Tuck into tinned fish with bones – Sardines, pilchards or tinned salmon (with bones) are also excellent sources of calcium. Simply crush any fine bones in.
Engage in weight-bearing activities – Activities like walking, running, cycling, tennis or aerobics for at least 30 minutes five times a week can help build healthy bones.
