Calcium is needed for strong bones
Calcium is essential for maintaining the necessary
level of bone mass to support the structures of the
body. The body is constantly using calcium for the
heart, blood, muscles and nerves. Calcium is also lost
through normal bodily processes such as waste and the
shedding of hair, fingernails, sweat and skin.
If a patient’s diet does not include enough
calcium to replace what is used, the body will take
calcium away from the bones, which weakens them and
makes them more likely to fracture. Surprisingly, it
is estimated that 70% of people do not get enough calcium
in their diet, which has different effects on different
age and population groups.
It is especially important for children and teens
to have enough calcium to aid the development of their
bones and bone mass. Over the long run, lack of sufficient
calcium in the diet significantly increases the risk
of developing osteoporosis (thinning of the bone).
Osteoporosis can result in fractures in the bones in
the spine, which in turn can lead to chronic pain and
possibly deformity. This risk of developing osteoporosis
is higher for older women.
The process of maintaining strong bones involves the
following steps:
-
Obtaining enough calcium in the diet by eating
or drinking the recommended amounts of calcium-rich
foods and drinks
-
Consuming foods that allow maximum absorption
of calcium from the gut
-
Storing as much calcium in the bones as possible
-
Preventing losses of calcium from the bones in
the long term
Obtaining the right amount of calcium in the diet
The recommended amounts of calcium for adults are
as follows:
-
For people over 50 (and postmenopausal women):
1,500 milligrams of calcium per day with 400-800
i.u. of vitamin D.
-
For people 25-50 years old (and premenopausal
women): 1,000 milligrams of calcium per day with
400 i.u. of vitamin D.
Patients should note that consuming more than 2000
milligrams of calcium per day can be harmful to the
kidneys and cause kidney stones. This does not occur
when calcium is consumed in the recommended doses.
Patients who already have kidney disease should consult
a health professional before taking any supplemental
calcium.
Dietary sources of calcium
By eating a diet that includes adequate amounts of the following nutritional
foods, patients can maintain a healthy level of calcium through diet alone
and without the use of supplements:
-
Dairy products (e.g. yogurt, cheese and especially
milk)
-
Dark green leafy vegetables (e.g. spinach, broccoli
and kale)
-
Beans and peas (e.g. tofu, peanuts, peas, black
beans)
-
Some types of fish (e.g. salmon, sardines)
-
Certain other foods with calcium (e.g. oranges,
blackstrap molasses, almonds).
If one is not eating enough of the above foods as
part of a daily diet, than calcium supplements may
be a viable option to ensure that there is sufficient
calcium intake.
Other foods can affect calcium absorption
Certain nutrients and vitamins can help with the absorption of calcium or cause
the body to excrete higher levels of calcium than the body normally expels.
To make sure that enough calcium is consumed to balance what is expelled
by the body, it is important for patients to be aware of how the following
substances impact calcium absorption:
-
Vitamin D increases the absorption rate
of calcium in the gastrointestinal tract. This
important nutrient is found naturally in only a
few foods, including fatty fish (e.g. salmon),
liver (and cod liver oil) and egg yolks. In the
US, milk and some cereals and breads are fortified
with vitamin D. It can also be taken through a
nutritional supplement. Vitamin D is also gained
by spending time in the sunshine.
-
Protein is very important as a building
block for repairing and replacing tissue, healing
fractures and for the functioning of the immune
system. However, some studies have shown that when
patients consume too much protein in relation to
the amount of calcium consumed, calcium is leached
from the bones as excess protein is burned. While
both protein and calcium are deemed necessary for
healthy bones, more research is needed to determine
the proper consumption ratio of protein to calcium
and how the two substances affect each other (1).
-
Sodium and chloride, found in table salt,
increase urinary calcium excretion before it can
be properly absorbed and utilized by the body for
strong bones.
-
Phosphoric acid is found in phosphorus
and carbonated beverages. It is thought that phosphoric
acid causes calcium to be replaced in the bone
by the phosphoric acid. Although there is still
research needed on this topic, milk is usually
recommended over carbonated drinks to help maintain
healthy bones.
-
Caffeine from soft drinks, coffee and tea
many lead to bone loss if the patient does not
consume enough calcium.
As a final note of advice, patients should take care
to always consult a medical professional before changing
their diet or taking dietary supplements, natural supplements
or vitamins. Working with a professional will also
help patients develop and stick with a comprehensive
program of consuming nutritious foods, avoiding excessive
amounts of unhealthy foods, choosing nutritional supplements
(when appropriate) and engaging in regular exercise.
Reference:
By:
Kelly Andrews, DC
December 10, 2004
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