Does Increased Calcium Intake Actually Improve Our Bone Health?
Why calcium supplements may not be the answer
For years we’ve been told to make sure we are getting enough calcium from dietary sources or supplements in order to protect our bones from osteoporosis and to decrease our fracture risk.
But recent research may have you thinking twice about increasing your calcium intake. The study: Calcium intake and risk of fracture concluded that people over 50 don’t get stronger bones either by taking higher doses of calcium supplements or from eating extra servings of calcium-rich foods such as dairy products.
Why extra calcium intake can cause health problems
The findings, in the British Medical Journal’s online publication BMJ.com, reported that the extra calcium doesn't necessarily strengthen bones but rather, in some individuals it can build up in the arteries, causing heart disease, or in the kidneys, causing kidney stones. Many people can also experience constipation from taking too much calcium.
Dr. Ian Reid and colleagues at the University of Auckland in New Zealand did a meta-analysis - gathering all the high quality studies they could find around the world, and compared their results. Most of these studies showed that people over 50 get no benefit at all from taking either calcium supplements or from eating calcium in food.
“Dietary calcium intake is not associated with risk of fracture, and there is no clinical trial evidence that increasing calcium intake from dietary sources prevents fractures,” they wrote.
The National Institutes of Health recommend between 1000-1200 mg/day. Women over 50 are advised to take 1200 mg of calcium a day and women under 50 are advised to get 1000 mg a day. Men are advised to take 1000 mg a day, although men over 70 are supposed to get 1200 mg.
“The evidence that calcium supplements prevent fractures is weak and inconsistent.”
It’s been found that most of us don’t get enough calcium from food or supplements to support healthy bone structure, so recommending more calcium supplementation would make sense. However the latest studies are not supporting this.
“The weight of evidence against such a mass medication of older people is now compelling, and it is surely time to reconsider these controversial recommendations” wrote Dr. Karl Michaelsson of Uppsala University in Sweden, who studies osteoporosis. Michaelsson has led research that found people who drank the most milk (a natural source of calcium) had more bone fractures than people who drank less.
So what’s the best way to protect your bones as you age?
Evidence shows that it’s best to take a long term, holistic route to maintain healthy bones over prioritising one supplement. This includes the following four tips:
Move your body! Weight bearing exercise such as walking, running, playing tennis, lifting weights, yoga and pilates can strengthen bones.
Try to increase your calcium intake through food rather than taking supplements and not just from dairy sources – leafy greens, almonds, and seaweeds are all great sources. If supplementing due to osteoporosis or low dietary intake; stick to 500-700 mg/day and choose the most absorbable forms such as calcium citrate, malate or MHCH (microcrystalline hydroxyapatite compound).
Supplement with Vitamin D and other bone builders such as Vitamin K2, magnesium, collagen, boron, Vitamin B12 and manganese.
Reduce inflammation! Cutting down on alcohol, excess caffeine, excess refined sugars and quitting smoking can also help – all of the above can weaken bones.
“Dietary calcium intake is not associated with risk of fracture, and there is no clinical trial evidence that increasing calcium intake from dietary sources prevents fractures”
By taking a balanced approach that includes a healthy diet, appropriate weight-bearing exercise and less reliance on supplements, you’ll find you can age with healthy bones. At Tall Tree Health, our physiotherapists can recommend a customized exercise program to optimize your bone health. We also offer nutrition coaching to help take the guesswork out of meal planning.
Dr. Marita Schauch, Naturopathic Physician
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