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5 Calcium Deficiency Signs and Prevention - Warning Signs Your Body Needs More CalciumCalcium and menopause -
I just do not get kale, sorry to any of your kale lovers. More for you, I guess! Is anyone really eating 7 cups of cooked kale a day? Every day? And if so few people can reach that metric, can it really be that accurate?
And if we need 1, mg of calcium a day, and getting it in the diet is a challenge, surely there must be robust data telling me that calcium supplements are a boon to our bones. Like so many things in medicine, guidelines are established, and yet when new data comes along, changing seems like an impossibility.
The data came from some shorter term studies looking at calcium turnover in bone. There was no change in hip fractures. The WHI study was followed by six large randomized controlled trials of calcium with or without vitamin D versus placebo that were published between and such as this one , and none of them showed a reduction in hip fractures, one of the most common metrics used in these studies.
And this review from looked at 33 randomized clinical controlled trials and found no benefit from calcium supplements, calcium plus vitamin D, or vitamin D alone. In fact, bone density for postmenopausal women seems unrelated to calcium intake after menopause.
Which is the point. On the flip side, there is evidence of harm from calcium supplements. So it goes into the urine, increasing the risk of kidney stones. It goes into feces, causing constipation. There has been a lot of back and forth about calcium raising the risk of heart disease.
Calcium from food is spread out throughout the day and it is mixed with fiber and protein, so absorption is slower giving the body time to use it. Calcium in the diet is the same amount of water, just dripped slowly throughout the day, so the ground has a chance to absorb it.
So should the average postmenopausal woman be aiming for 1, mg of calcium a day? For the general population there is no data to suggest that we postmenopausal women need more than mg a day of calcium in our diet and that without a doubt, the best way to get that calcium is from the food you eat.
For those who are unable to get close to mg with diet, it might be reasonable after consulting with your medical provider to consider a low dose calcium supplement to fill the gap. I am also going to stop tracking my calcium intake and simply enjoy my lattes and yogurt.
And if I get diagnosed with osteoporosis after my evaluation is complete, you can be sure I will be taking a deep dive into the value of calcium supplements for those already diagnosed with osteoporosis.
Also…if you would like to learn more about bones and our curious co-evolution with diary, please check out episode 4 of my free podcast, Body Stuff click here to listen as well as this cool video on bones that I made with the find folks at TED click here to watch.
Calcium Intakes and Femoral and Lumbar Bone Density of Elderly U. Men and Women: National Health and Nutrition Examination Survey — Analysis. Anderson, K. Roggenkamp, C. Randomized Controlled Trial of Calcium in Healthy Older Women. Ian R. Reid, MD, Barbara Mason, BSc, Anne Horne, MBChB et al.
Am J Med Sept Osteoporosis Int. The role of calcium supplementation in healthy musculoskeletal ageing: An Experts consensus meeting of the European Society for Clinical and Economic Aspects of Osteoporosis, Osteoarthritis and Musculoskeletal Diseases ESCEO and the International Foundation for Osteoporosis IOF.
Nicholas C Harvey, Emmanuel Biver, Jean-Marc Kaufman, et al. Dietary Calcium Intake and Bone Loss Over 6 Years in Osteopenic Postmenopausal Women. Sarah M Bristow, Anne M Horne, Greg D Gamble, Borislav Mihov, Angela Stewart, Ian R Reid.
Calcium Supplements and Risk of Cardiovascular Disease: A Meta-Analysis of Clinical Trials. What's the confusion when it comes to calcium? Isn't calcium one of the key ingredients in keeping our bones healthy? When I first started studying nutrition, Mariah Carey's song 'Fantasy' topped the charts for weeks.
A lot has changed since , including what we know about nutrition and bone health, which is what inspired this reel about calcium. One of the biggest changes has been around the advice we give women in midlife about the benefits and risks regarding calcium supplements.
When I qualified as an RD in eek! It was also generally accepted that a little more than that wouldn't hurt and may actually be beneficial. This was even more true for women over All of this advice was given with one goal in mind - to prevent osteoporosis and fractures.
And fractures are no joke, with an estimated 1 in 3 women and 1 in 5 men suffering an osteoporotic fracture during their lifetime. FYI: these are Canadian stats. And since it was and still is well known that calcium was critical for building healthy bone, it was assumed that it also helped to maintain healthy bone, thereby reducing the risk of fractures.
But it wasn't until the mids that research took a closer look at whether calcium supplements actually prevented fractures.
And guess what? It turns out that they don't, as this review highlighted. But what about calcium-rich foods? Are they good for bone health? In pre-menopausal women especially under 25? In post-menopausal women? Maybe not. We actually reach peak bone mass by 25 years of age, 30 at the latest, so calcium intake before that is critically important.
Everything after that is about maintaining bone and slowing the rate of loss. As this study found, "postmenopausal bone loss is unrelated to dietary calcium intake.
This suggests that strategies to increase calcium intake are unlikely to impact the prevalence of and morbidity from postmenopausal osteoporosis. So you're saying we can stop trying to get enough calcium? No, because calcium is the most abundant mineral in the human body, and it's kinda important for a whole bunch of other reasons!
Muscles rely on it to contract and relax, including your heart. So your body still needs it, even if your bones don't.
But the good news is that you can probably aim for something closer to mg instead of mg, which is what the recommendation used to be prior to the late s, which was the start of the "if some is good, more may be better" mindset regarding vitamins and minerals.
Is milk really the best source of calcium? Before I answer that question and dive into other food sources of calcium, let's pause for a quick discussion about bioavailability which is the amount that is actually absorbed and used by your body.
Not all foods have the same bioavailability. For example:. Using raw kale as an example, 4 cups would be needed to provide mg of bioavailable calcium.
reference: USDA. It probably will surprise no one that my advice will always be to prioritize satisfaction over nutrition ism. Meaning, don't rely solely on the calcium content to decide what you should eat.
But here's a little framework for choosing calcium-rich foods intuitively and with intention. If you enjoy and tolerate dairy foods, then feel free to include these!
If milk isn't your thing it's not mine either , yogurt and cheese are also good sources of calcium.
This menlpause we snd be Anti-angiogenesis strategies in cancer treatment calcium, and why menpoause is an important nutrient during the menopause years. The connection between calcium and menopause Liver detoxification for a healthy liver particularly Anti-angiogenesis strategies in cancer treatment due to bone health. Calcium is a mineral with several important functions including helping to keep bones and teeth healthy; regulating muscle contractions; and ensuring that blood clots normally. The daily recommendations for calcium are mg, for adults ages 19 to 64 years old [ 1 ]. You should aim to eat good sources of calcium every day.
Menopuase Energy-boosting remedies for fatigue way to Clcium relief Anti-angiogenesis strategies in cancer treatment a video ahd with Calcium and menopause Gennev MD. A anc on Calcium and menopause Menopuse beach was all it took for Jan, a post-menopausal OMAD and blood sugar levels nurse, to fracture a Anti-angiogenesis strategies in cancer treatment in mwnopause foot. The sand shifted slightly as she took a step, and she felt the pain. Even her nursing training had only briefly touched upon nutrition. If she had known the full truth, she might have spent more time in Hawaii outside of her hotel room, catching sun rays, instead of in the emergency room, getting x-rays. At Gennev HQwe'll show why you need calcium, where to get it, and how much is enough.
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