Calcium supplements

Just when we think we have something figured out new research makes us question whether we are doing the right thing.  Doctors have long recommended calcium supplements to maintain strong bones and prevent osteoporosis.  Earlier this year, however, studies were released that have people thinking twice about their choice to take calcium supplements. 

The National Health and Nutrition Examination Survey (NHANES) is a program of studies designed to assess the health and nutritional status of adults and children in the United States.  A 2012 analysis of NHANES data found that consuming a high intake of calcium beyond the recommended dietary allowance, typically from supplementation, provided no benefit for hip or lumbar vertebral bone mineral density in older adults. Furthermore, a 2007 study published in the American Journal of Clinical Nutrition found that calcium supplements don’t reduce fracture rates in older women, and may even increase the rate of hip fractures. 

Not only has the current data shown that supplemental calcium is relatively ineffective, but new research has shown that calcium supplements are associated with some serious health risks.  A study published in the British Medical Journal (BMJ) in 2012 found that those who used calcium supplements had a 139% greater risk of heart attack during the 11-year study period.  Daily supplementation of calcium at 1000 milligrams is also associated with increased prostate cancer risk and an increase in kidney stones.

The good news derived from these studies is that intake of calcium from food did not increase these health risks.  Researchers suspect that the large burst of calcium in the blood that occurs after supplementation may facilitate the calcification of arteries, whereas calcium obtained from food is absorbed at slower rates and in smaller quantities than from supplements.

So once again, in a society where we seem to think that every health problem can be solved with a pill, it appears that the natural approach is the better choice.  By consuming calcium rich foods such as dairy products, sardines, salmon, almonds, dark leafy greens, broccoli, and bone broth we can consume adequate levels of calcium in a form that is safely absorbed by our bodies.

And of course we can't help but point out that one of the best and safest ways to build strong bones is through regular weight bearing exercise and strength training.  So before you complain about that next burpee, think about what it is doing for your heart and bones.