Calcium Disorders and Bone Health: Impact on Skeletal Strength and Density

Did you know that major bone health issues happen due to calcium disorders? Calcium disorders are conditions that occur due to many reasons that affect your calcium levels and lead to symptoms like fragile bones, muscle cramps, muscle spasms, high risk of fractures, etc. However, with certain strategies, it’s easily preventable and manageable. Learn how calcium disorders affect the bones and tips to improve your bone health in this article. Log on to for a consultation.


What is the impact of calcium disorders on the bone?

Calcium plays a major role in your bone health. If you develop a calcium disorder, you may experience these effects on your bone health:

  • Osteoporosis: Calcium deficiency is one of the most common causes of osteoporosis, a condition marked by weak and brittle bones, which put you at risk of fractures and bone breakage. It happens when your body lacks calcium to maintain normal bone density.
  • Bone loss: If you have inadequate calcium intake, then as a result your body starts taking calcium from your bones to ensure other essential functions of the body work properly. This gradually weakens your bones over time, which makes you vulnerable to fractures.
  • Stunted growth in Children: As you know calcium is vital for the growth and development of bones in kids. So, calcium deficiency during childhood and adolescence can impair your bone development and make you more prone to shorter stature and fractures.
  • Osteopenia: It’s a condition that occurs when your bone mineral density is lower than normal, however, not low enough to be considered osteoporosis. It is a precursor to osteoporosis which may increase your risk of fractures.
  • High risk of dental problems: Calcium also plays a vital role in keeping your teeth healthy. So, calcium deficiency can lead to dental issues such as weakened tooth enamel, increased cavities, and gum disease.
  • Muscle function impairment: Calcium plays an essential role in muscle contraction, so its deficiency can lead to muscle cramps, spasms, and weakness.

So, in case you’re experiencing persistent joint pain, stiffness, or any of the symptoms mentioned above, you should visit an orthopedic doctor for a checkup and treatment.


What can you do?

To prevent calcium disorders, you need to focus on maintaining a healthy lifestyle and consuming adequate amounts of calcium in your diet. Here are some tips that help you improve your bone health and prevent the risk of severe complications:


  1. Add good calcium sources to your diet:

Calcium is the main nutrient your body needs to maintain bone health. As the bones break down and grow each day, you must ensure adequate calcium in your diet. To do that, you need to consume foods that contain calcium every day. Here are the best sources of calcium-rich foods:

  • Milk
  • Cheese
  • Yogurt
  • Some leafy greens, such as kale, broccoli
  • Beans
  • Sardines
  • Calcium-fortified orange juice

In case your calcium intake is not completed from your diet, you can take calcium supplements after discussing it with your doctor. The doctor guides you on what calcium supplements you should consider, what dose you should take, and how long. Keep in mind, don’t take excessive calcium because it can cause adverse effects on your body.


  1. Vitamin D intake:

Vitamin D is the vitamin that helps your body to absorb calcium. So, you need to maintain its levels to ensure your body absorbs the calcium properly from your diet and supplements. The best source of vitamin D is sunlight exposure or eating vitamin D-rich foods such as fortified cereals, fatty fish, egg yolks, and tuna in your diet. In case you live in an area where sunlight is extremely low and follow a vegan or vegetarian diet, then the doctor may suggest vitamin D supplements to fulfill your vitamin requirement.


  1. Consume more vegetables and fruits:

Vegetables are an especially important source of vitamins, minerals, and fiber. A 2020 review shows the importance of an overall balanced diet that is low in processed foods and high in vegetables and fruits for bone health.

A 2021 review showed a positive link between bone mass density and fruit and vegetable consumption, which happens due to vitamin intake. Researchers also suggest that vitamin C intake may also improve bone health and protect against osteoporosis. Here are some good sources of vitamin C:

  • Potatoes
  • Green or red peppers
  • Broccoli
  • Brussels sprouts
  • Oranges
  • Strawberries
  • Blackcurrants

Another 2021 review suggests that eating fewer than 5 servings of fruit or vegetables per day may increase your risk of hip fractures.


  1. Weightlifting and strength training:

Studies found that weightlifting and strength training can promote new bone growth and maintain the existing bone structure. A 2018 review of exercise and bone density in people with osteoporosis found that weight-bearing aerobic exercise alone can reduce bone mass loss, and strength and resistance exercises can increase your muscle and bone mass density.

So, if you go to the gym, you can add weightlifting and strength training exercises to your schedule. In case you don’t work out, you can do walking, jogging, or light aerobics to ensure your bones and muscles need to work against gravity which puts stress on the skeleton and strengthens bones. Bicycling and swimming are also good for the bones, as they offer some resistance, which is good for your muscle mass and strengthens the bones.

These are the benefits you can enjoy with weight and strength training:

  • Increased bone mineral density
  • Protect against bone loss
  • Increased bone size
  • Improved balance and coordination
  • Increased muscle mass.


  1. Avoid smoking and drinking excessive alcohol:

Many people only think that smoking causes lung cancer and breathing issues, but smoking also increases your risk of conditions like osteoporosis and bone fractures. To maintain good bone health, you need to avoid or quit smoking, especially during your teens and young adulthood.

While alcohol consumption is not significantly dangerous to bone health, long-term heavy consumption can lead to poor calcium absorption, decreased bone density, and later development of osteoporosis in life. So, the key to preventing this is to drink in moderation or quit drinking alcohol. According to norms, a male can have 2 drinks or less per day, and one drink or fewer per day for a woman.


Calcium disorders happen due to many factors; however, they impact your bone health and density, which makes you more prone to osteoporosis and bone fractures. You can prevent this by following the above-mentioned tips to improve your bone health. In case your symptoms don’t improve, you should consult your doctor for proper diagnosis and treatment.


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