Bone and Joint week, Day 3: Calcium

Calcium is the primary mineral that gives bones their structure, hardness, and strength. It’s used to form tiny bone crystals that make up the solid framework of your skeleton — and nearly 99% of all the calcium in your body is stored right there, inside your bones. Your body also needs calcium for other essential jobs, like helping your muscles contract and your heart function properly.

Bones are living organs that continuously remodel, with old bone absorbed and new bone created. This renewal process takes about 10 years for the entire skeleton, making bone health essential for adults as well as children.

Every day, we lose calcium through our skin, nails, hair, sweat, urine and faeces. Our bodies cannot make calcium; therefore, you need to make sure your daily diet includes calcium-rich foods such as:

• Fish

• Dairy products (milk, yoghurt, cheese)

• Tofu

• Leafy greens (spinach, kale, broccoli), and fortified foods like certain cereals and plant-based milks.

Think of every meal as a chance to add another “brick” to your bone structure. With consistent care and smart nutrition, you can keep your skeleton strong, stable, and ready for whatever life builds next.

If your diet lacks sufficient calcium, your body will "borrow" it from your bones—similar to taking pieces from a LEGO structure to repair another section. Children with a calcium deficiency might not achieve their full adult height, while adults may experience low bone density (low bone mass), raising the risk of osteoporosis and fractures.

Bone density refers to how much calcium and other minerals are present in a section of your bone. Bone density is highest between the ages 25 and 35. It goes down as you get older. This can result in brittle, fragile bones that can break easily, even without a fall or other injury.

If you struggle to get enough through food alone, a calcium supplement may help — but it’s always best to check with your house doctor before starting one.

Your calcium needs change as you “build” through life:

• Children & Teens (9–18 years): ~1,300 mg/day

• Adults (19–50 years): ~1,000 mg/day

• Women 50+ and Men 70+: ~1,200 mg/day

Getting enough calcium — along with vitamin D and regular movement — helps you keep your bones strong, balanced, and well-built for years to come.

Stay tuned tomorrow for more ways to strengthen your body’s building blocks during Bone and Joint Week!