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Remember how your parents nagged you to drink milk, promising it would make your bones stronger? Well, they weren't entirely wrong. Now that you're all grown up, you realise the importance of calcium for your health. But it's too late to go back and chug gallons of milk. So, you've probably turned to supplements to boost your calcium levels.
While it's a common practice to take calcium supplements, have you ever wondered how they might interact with the probiotics you're also taking? Let's explore how these two essential nutrients influence each other’s absorption and finally answer the question, ‘Can I take calcium and probiotics together?’
Role of calcium in bone health
Have you ever found yourself reaching for a calcium supplement to combat those pesky muscle cramps or brittle nails? As you get older, you realise the importance of taking care of your body, including ensuring you get enough calcium for strong bones. But what about probiotics? Can taking calcium and probiotics together benefit your overall health? Before we answer that question, let’s see how calcium plays a role in bone health:
- Bone structure: Calcium is the primary building block of bones and teeth. Without enough calcium, your bones can become weak and brittle, increasing your risk of fractures.
- Bone density: Calcium helps maintain bone density, which is a measure of how strong and healthy your bones are.
- Osteoporosis prevention: Adequate calcium intake is essential for preventing osteoporosis, a condition characterised by weak, porous bones that are more susceptible to fractures.
As the old saying goes, you are what you eat; it's true when it comes to bone health. Consuming enough calcium-rich foods and taking calcium supplements can help ensure your bones stay strong and healthy throughout your life. Now, how would taking probiotics influence calcium intake? Let’s find out!
Also read: Dietary Fiber Intake and its Impact on Bone Health
Probiotics and their impact on calcium absorption
Do you feel a nagging pain in your bones, especially after a long day? Do not hastily disregard it as a sign of ageing; your body might be signalling the need for more calcium. Even though calcium-rich foods and supplements can balance the deficiencies, how do you know your body absorbs calcium adequately? Here’s where probiotics come in!
Though probiotics are known to improve your gut health, they can also benefit your bones. By supporting a healthy gut microbiome, these beneficial bacteria can help your body better utilise the calcium you consume. This might plant a doubt in your mind: Can you take calcium and probiotics together? The answer will reveal itself once you learn the role of probiotics in calcium absorption:
- Gut microbiome balance: A healthy gut microbiome is essential for optimal nutrient absorption, including calcium. Probiotics can help restore balance to your gut, creating a more favourable environment for calcium absorption.
- Gut barrier function: Probiotics can help strengthen the gut barrier, preventing harmful substances from leaking into the bloodstream and interfering with nutrient absorption.
- Competition with harmful bacteria: Probiotics can compete with harmful bacteria that may obstruct calcium absorption. By reducing the population of these harmful bacteria, probiotics pave the way for improved calcium absorption.
- Reduced inflammation: Chronic inflammation can interfere with calcium absorption. Probiotics have anti-inflammatory properties that can help reduce inflammation in the gut, promoting better calcium uptake.
- Vitamin D synthesis: The gut microbiome plays a role in the synthesis of vitamin D, which is essential for calcium absorption. Probiotics can indirectly influence vitamin D production by supporting a healthy gut microbiome.
- Hormonal balance: Probiotics may also influence the production of hormones involved in calcium regulation, such as parathyroid hormone (PTH) and calcitonin. These hormones help to maintain optimal calcium levels in the body.
Certain strains of Lactobacillus bacteria, such as Lactobacillus acidophilus and Lactobacillus casei have been shown to enhance calcium absorption. These beneficial bacteria may help to improve the efficiency of your digestive system, allowing your body to better absorb calcium from the foods you eat. If Lactobacillus acidophilus helps lower the bowel content pH, Lactobacillus casei effectively modulates the body's inflammatory responses, helping maintain healthy calcium levels crucial for bone health.
Are you not convinced of the role of probiotics in supporting your gut? Listen to why a celebrity trainer recommends The Good Bug’s Metabolically Lean probiotic and how it boosts your metabolism and keeps you lean!
Gut microbiota and its connection to bone health
You might be surprised to learn that your gut health is closely linked to your bone health. This connection, known as the gut-bone axis, involves a complex interplay of factors that influence bone resorption and formation:
- Bone resorption and formation: The gut microbiome can influence the balance between bone resorption (the breakdown of bone tissue) and bone formation (the building of new bone tissue). An imbalance in these processes can lead to bone loss and an increased risk of osteoporosis.
- Gut dysbiosis and bone health: Gut dysbiosis, a condition characterised by an imbalance in the gut microbiome, has been linked to various health problems, including bone health issues. Studies have shown that individuals with gut dysbiosis may be at a higher risk of bone loss and fractures.
By maintaining a healthy gut microbiome, you can indirectly support your bone health and reduce your risk of osteoporosis.
Also read: Exploring Gut-Brain Axis and Microbiota Interplay in PCOS
Can you take calcium and probiotics together?
Short answer: Yes, you can generally take calcium and probiotics together. Combining these two essential nutrients can provide a synergistic effect, enhancing their benefits for your overall health. Here's why:
- Complementary nutrients: Calcium and probiotics work together to support bone health and gut function. Calcium is essential for building strong bones, while probiotics can help improve calcium absorption and maintain a healthy gut microbiome.
- No known interactions: There is no evidence to suggest that taking calcium and probiotics together can cause any negative interactions.
If you're taking calcium and probiotic supplements, it's generally safe to take them together. However, if you have any concerns or underlying health conditions, it's always a good idea to consult your healthcare provider for personalised advice.
So, there you have it! Calcium and probiotics can be a powerful duo when it comes to supporting your overall health. By understanding the complex relationship between these two essential nutrients, you can make informed decisions about your dietary choices and supplement regimen.
Remember, the key to maximising the benefits of calcium and probiotics is to choose high-quality products and consume them in appropriate amounts. And don't forget to talk to your healthcare provider if you face any difficulty.
Was it so hard for you to digest the fact that you can take calcium and probiotics together? Hardly! Like how good bacteria enhance calcium absorption, a balanced gut microbiome can support overall health and well-being. So, get ready to enjoy an active lifestyle with The Good Bug! Our range of probiotics and prebiotics support your gut and ensure your well-being. Visit our website to unlock more exciting products, resources, and tips for a healthier you!
References
https://pubmed.ncbi.nlm.nih.gov/32285249/
https://pubmed.ncbi.nlm.nih.gov/22019281/
https://www.sciencedirect.com/science/article/pii/S1756464622000846
https://www.summitortho.com/2018/12/19/dietitian-tip-use-probiotics-to-boost-bone-health/
https://www.naturemade.com/blogs/health-articles/can-you-take-probiotics-with-vitamins
