Calcium Before Exercise Repairs Bone

 

Among the risks of high-endurance exercise is that it leeches calcium from bones.  So why are some professional athletes able to withstand high-endurance impact to their bones for so many years?  One reason may be that those who supplement with calcium before exercising do better at preventing bone mineral loss.

While modest impact exercise stimulates bone growth and helps put calcium into bone, vigorous exercise uses calcium for muscle contractions and there is also some calcium lost in sweat. This calcium loss can add up over miles of running or cycling, and it’s known that these types of long-distance athletes have low bone density in spite of their athletic conditioning.  It’s possible that drinking calcium fortified beverages or taking a supplement, before and during high intensity activities, may offset calcium loss.

Calcium and vitamin D are the building blocks of bone hardness, also called bone mineralization. But bones also need to be resilient and flexible, because exercise puts repeated pressure and impact on bones and joints that can cause stress fractures. You need calcium and vitamin D to adapt to exercise – but you also need a handful of other essential nutrients including silicon and vitamin K2.

The amount of calcium you need may depend on your level of activity. 1200 mg a day from both foods and supplements is appropriate for adults who exercise moderately.  Unfortunately the majority of American women over forty consume less than 600. The ideal amount of calcium in a supplement for bone health is 500 mg.  This completes most people’s calcium needs and supports bones. Supplements with 1000 mg or more increase the risk of kidney stones and heart attacks. And eating more than 2000 mg of calcium a day from foods and supplements increases the risk of fracture because it makes bones stiff from so much calcium.

The timing of calcium consumption doesn’t really matter for non-athletes. However, supplementing with silicon increases the effects of calcium and vitamin D, and taking silicon and calcium at separate times is recommended. That’s why our Silical System is formulated in two bottles, Silical 1 and Silical 2, to be taken a few hours apart. It gives time for calcium to absorb, and then introduces silicon that attracts calcium to bone.

Exercise has a unique effect on bones that sparks bone growth, and the relationship is somewhat technical. You can read about it here. The key takeaway is that even moderate exercise requires healthy collagen to support the impact to bones. Collagen is the “fabric” that supports calcium. Silical System has nutrients that strengthen and toughen bone collagen. The ability of your bones to adapt to exercise depends on the right mix of bone healthy nutrients.

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