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Calcium Confusion...
Rise Above the Chaos!

By Dr. Holly Lucille, ND

One of your first memories of nutritional education probably involves milk!
Yes, you probably heard, an apple a day keeps the doctor away, but right behind it was, drink your milk- you need your calcium!

It stands to reason that you’ve always held to the belief that you should be drinking milk and eating dairy products to get the right amount of calcium.

Ready for some facts?
While milk is just one of many sources of calcium, there are some important reasons why milk may not be the best source for everyone.
Consider this: much of the world's population does not consume cow's milk, yet most of the world does not experience the high rates of osteoporosis found in the West. In some Asian countries for example, where consumption of dairy foods is low, fracture rates are far lower than they are in the United States and in Scandinavian countries, where consumption of dairy products is high.

Starting to feel like there’s more to the story when it comes to calcium and healthy bones?

When reading about milk as a nutritional source you will most likely see vitamin A mentioned. One type of vitamin A comes from retinol which is found in eggs, many dairy products and vitamin A fortified foods such as cereals and skim milk. There’s the problem! The risks of excess retinol can be detrimental. This risk is especially high for older people because they may have trouble metabolizing retinol properly and are more likely to experience falls that can lead to hip fractures. Vitamin A can also disrupt the role that Vitamin D plays in enhancing calcium absorption.

Evidence shows that dairy product consumption contributes to obesity, ear infections, constipation, respiratory problems, heart disease, and some cancers.†

The Chaos Continues!
Perhaps you’ve heard of Coral Calcium. It certainly has received its share of hype over the last few years. Coral Calcium can cure all! That’s the questionable message we’ve been told through heavy advertising. The ads suggested that coral calcium can "neutralize" the toxic acidity of our bodies because it’s alkaline based. This calcium is supposed to come from the coral reef substance surrounding Okinawa. The fact is, coral reef is protected by international laws so it makes you wonder where it comes from! Here’s the truth. Coral calcium can contains high levels of lead and other impurities. You didn’t hear that on the infomercial, did you? In fact, these sources of calcium are essentially calcium carbonate. It’s safer and makes much more sense to use purified calcium carbonate products if that is what you seek.

Other forms of calcium include:
Calcium citrate, Calcium phosphate and Microcrystalline calcium hydroxyapatite. Try saying that fast three times!

But I need my calcium!
The fact remains that an adequate, lifelong dietary calcium intake is necessary to reduce the risk of osteoporosis. So, where should you be getting your calcium? Take heart! Calcium is abundant in many sources besides dairy products. It can be found in dark green leafy vegetables and in dried beans and legumes. Calcium (and vitamin D) can also be ingested as a supplement.

Myths about Bone Health and Why You Need the Facts!

By Dr. Holly Lucille, ND

Ask any woman if calcium affects bone health, and she will reply; YES!

Ask her if she feels secure that she gets enough calcium by eating dairy and taking a calcium supplement and she will most likely answer: YES!

Now, ask her if that pretty much sums up what she knows about bone health and you guessed it...once again she’ll state a resounding, YES!

My answer is NO, that’s not enough!
There’s much more you need to understand about your bone health!

Here’s the facts!

Approximately 44 million American women and men aged 50 and older have osteoporosis (severe bone loss) or osteopenia (mild bone loss), with women being affected about twice as often as men.1 At least 1.5 million fractures of the hip, vertebra (back or neck), or wrist occur each year in the United States as a result of osteoporosis, and the annual cost of treating this disorder is nearly $14 billion and rising.

Bone is living tissue that remodels and regenerates 24 hours a day. In fact, every eight years, you have a whole new skeleton. By age 30, peak bone mass is determined. This makes it even more important to begin a bone-building program as early as possible.

No bones about it…this is an important issue!

We’re going to take a closer look at bone health in the next few issues. I want you to be the one “in the know” at the next coffee get-together. When your friend says; I know I get enough calcium because I drink milk and take a supplement, I want you to chime in:

“Not so fast sister-let’s take a closer look at this !”

Did you know that without certain nutrients like Vitamin D, calcium alone has very little effect on bone health?

Vitamin D helps the body absorb calcium and keep PTH levels in check.
Of course you’re wondering what that is! It stems back to the fact that hormones have a direct effect on bone health. The thyroid gland releases two hormones especially critical to the bone remodeling process. One is PTH, Parathyroid hormone. It regulates blood calcium levels. When blood calcium levels are low, the thyroid releases more PTH. This hormone increases bone cell formation activity, which releases calcium into the blood and increases calcium absorption from the kidneys. As a result, more calcium is absorbed from the diet, and less is lost in the urine.

How did we get on PTH, weren’t we talking about vitamin D?

I haven’t digressed, stick with me! Back to that first line, vitamin D helps the body absorb calcium and keep PTH levels in check. That’s important because vitamin D deficiency has been linked to excessive PTH secretion and to an increase in hip fractures and bone loss.

So, should I take vitamin D and not worry about calcium?

Actually, they work together! Results of research indicate taking vitamin D with calcium results in better bone health than if either were taken alone. Vitamin D plays a crucial role in calcium absorption.

You can get vitamin D in various ways.

* Skin synthesizes vitamin D from sunlight, so try to get a little sun every day if possible.
* Food sources of vitamin D include cod liver oil, cold-water fish, butter, egg yolks, and fortified products.
* Vitamin D is safe at doses of 400 IU per day.

Do you homework when picking a calcium supplement. Become a supplement super sleuth. Don’t choose just by what’s advertised on TV!

I hope you’re starting to see there’s much more to the story than just calcium! In my next newsletter we’ll explore the use of milk and milk products as a calcium source...and its relation to vitamin D. We’ll also take a look at the vast amount of ideas out there on the different types of calcium and what you should be taking.

Congratulations! You’re on your way to being a “myth buster” when it comes to bone health and supplementation.

How Much Calcium Do We Need?

Find the recommended amount of calcium for your age.

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