Micronutrients & recovery
Adequate dietary calcium intake is essential for acquiring peak bone mass (PBM) during growth, and insufficient intake during childhood and adolescence leads to low bone mineral density, increasing the risk of osteoporosis and fractures in later life.
Ensure you consume enough calcium, especially during your teenage years and early adulthood, to build strong bones. If you don't eat dairy, look for calcium-fortified foods like cereals or plant-based milks, and consider soy products which are bioavailable sources of calcium. For postmenopausal women, maintaining adequate calcium intake can help slow age-related bone loss.
An adequate intake of calcium is one of a number of factors which are important for acquiring bone mass and attaining peak bone mass (PBM). Diets containing insufficient amounts of calcium may lead to a low bone mineral density, which may have implications for bone health, notably risk of osteoporosis, in later life.
Why this rating
The paper is a comprehensive briefing citing multiple observational and supplementation trials, though it notes the need for more research on long-term effects.
Source
Dietary calcium and health
Hannah Theobald · Nutrition Bulletin · 2005
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