#BodyTalkWithCosmo: Calcium isn’t cute, but you seriously need it

It doesn’t have the glam appeal of collagen or the cult following of skincare serums, but when it comes to strong bones, calcium is the quiet workhorse that does the most of the heavy lifting. However, relying on calcium alone to safeguard your bone health is like wearing sunscreen but skipping moisturiser—it’s incomplete.

Especially for women approaching or going through menopause, bone loss isn’t just likely—it’s accelerated. And while calcium and vitamin D are often the go-to combo, other nutrients like magnesium and vitamin K2, along with smart timing and personalised treatment, are just as critical to maintaining bone strength.

What do you actually need? The expert weighs in

“Everyone talks about calcium when it comes to improving bone health, but that’s only part of the picture,” says Dr Lokesh Naik G, Senior Consultant, Orthopaedics at Sir H. N. Reliance Foundation Hospital and Research Centre, Mumbai.

He explains that calcium intake needs vary by age and life stage. “You don’t necessarily need additional calcium if your diet is good. But for post-menopausal or peri-menopausal women, supplementation is crucial because what’s going out is three times more than normal.”

Why? It’s all about bone balance. “We call it the coupling mechanism. X amount of calcium goes in, and X goes out every day. That’s healthy bone homeostasis. But with menopause, the equation shifts. There’s a rapid increase in bone removal, so the ‘putting in’ part needs to be ramped up,” says Dr Naik.

Bone health isn’t just about addition—It’s about timing and support

The nutrients your bones crave—calcium, vitamin D, magnesium, and K2—play a unique role in the bone-building orchestra. But they don’t work in isolation.

“Magnesium and K2 help increase bone formation,” says Dr Naik. “They’re available in our regular diets and usually don’t require supplementation unless there’s a proven deficiency. But they work in tandem with calcium to support absorption and deposition.”

Vitamin D, the famous calcium absorber, comes with its own set of complications. “For vitamin D to be produced in your body, the sun has to fall directly on your skin. But India is above the equator, and our darker skin tone means UV penetration is lower compared to the West,” he explains.

That means simply living in a sunny country isn’t enough—you still might need a supplement. “You can get tested and then follow a cycle: two months of weekly doses, followed by monthly maintenance for ten months,” says Dr Naik.

The right treatment plan = Protection for the long haul

For those already at risk, or diagnosed with osteoporosis, the treatment approach is strategic. “We divide it into three categories: anti-resorption, bone-forming, or combination therapy,” Dr Naik says. Based on your Bone Mineral Density (BMD) test, your doctor might recommend daily tablets, monthly or yearly injections, or a hybrid plan.

This isn’t a one-size-fits-all journey, but it’s a highly manageable one when approached proactively. “Very rarely is someone deficient in all four nutrients. In most cases, vitamin D and calcium are more than enough. But the key is knowing when and how to supplement,” says Dr Naik.

Final word

So no, calcium isn’t cute. But it is critical. Especially when paired with the right partners and a little sunlight. Because when it comes to bones, there’s no quick fix—just small, smart steps you take, starting today, that keep you from breaking tomorrow.

All images: Pexels

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