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July 26, 2011
In Today's Issue
- 1 Quick Technique To Burn More Fat
- When It Comes To Calcium, More Isn't Better...
- Announcing: Doctor Approved Store Cupboard Remedies that Really Work...
1 Quick Technique To Burn More Fat
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When It Comes To Calcium, More Isn't Better...
Dear Reader,
Big news on calcium and bone health. A Swedish study has found that while getting the right amount of bone building calcium is essential, taking in more doesn't bring any additional benefit.
As we age our bones naturally begin to lose calcium, and this is why older people, particularly women, are at risk for both fractures and bone disease like osteoporosis. As the most common disease of the bones, osteoporosis brings symptomless decreases in bone density that make bones more fragile and prone to painful breaks that come from seemingly minor injury.
Researchers believe that almost 1 of every 5 American women over 50 years old might have osteoporosis. What's more, about half of women over 50 will experience a break of the hip, the wrist or vertebra.
The research involved data on 61,433 women who were participants in the Swedish Mammography Cohort Study back in 1987. The subjects supplied information about what they ate and any use of calcium supplements or multivitamins. The researchers were able to adjust for risk like weight and height, smoking status, education level and any use of estrogen replacement therapy.
During an astonishing 19-year follow up, 24% of the subjects had a first fracture - 6% of the hip. An analysis of 5,022 subjects that were part of a study subgroup found that 20% of them had developed mobility robbing osteoporosis.
Study lead Eva Warensjo, a researcher from Uppsala University, and her team saw that those who took in almost 750 mg of calcium per day had the least fracture risk. But those who consumed over that 750 mg a day mark had no further drop in their risk for either fracture or osteoporosis. In fact, the hazard ratio of 1.19 showed a higher risk of fracture in these women.
The costs (in terms of both dollars and patient suffering) of broken bones are high.
For the present, experts continue to debate how much daily calcium intake is right for anyone over 50, and the recommendations are varied, depending on where you live. In the United States, 1,200 mg of calcium per day for women 50 and older is recommended, while in the U.K., the number is nearly half that, at just 700 mg a day. Scandinavia is 800 mg per day, and Australia suggests 1,300 mg of calcium daily.
Continues below...
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When It Comes To Calcium, More Isn't Better... Continued...
Wherever you live, women should be aware of the issue and how much calcium they
should be getting. If you have a low intake of calcium, do what you can to increase
it. For those who are getting enough, make no change in terms of calcium intake.
President of the National Osteoporosis Foundation, Dr. Robert R. Recker, agrees
that the benefit of daily calcium does level off at some point. He suggests that
1,000 to 1,200 mg each day is a good place to start, as this accounts for daily
variations of intake. Look to your diet for as much calcium as you can, and only
consider supplements if you're not getting enough from what you eat.
When it comes to supplements understand that the body can only absorb calcium
under certain circumstances. They must be taken with food as this increases the
body's ability to absorb the nutrient by about 10%.
You'll want to spread your calcium intake (from diet or supplements) throughout
the day, in smaller 500 mg increments as smaller amounts are better absorbed
than one or two larger ones.
Lastly, be aware of your vitamin D levels, as this nutrient plays a key role
in how much calcium your bones truly absorb, and try to keep to 400 to 800 international
units per day.
The findings of the study call for more work in this area area, and are observational
rather than pointing out cause-and-effect. The report appears in the online edition
of BMJ.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.medicinenet.com/script/main/art.asp?articlekey=144833
Office of Dietary Supplements info on calcium:
http://ods.od.nih.gov/factsheets/calcium/
WebMD info on bone fracture:
http://www.webmd.com/a-to-z-guides/understanding-fractures-basic-information
MedicineNet info on osteoporosis:
http://www.medicinenet.com/osteoporosis/article.htm
National Osteoporosis Foundation:
http://www.nof.org/
Eva Warensjo, Ph.D., researcher, department of surgical sciences, section of orthopaedics, Uppsala University, Sweden:
http://www.uow.edu.au/health/healthsciences/staff/UOW056698.html
Robert R. Recker, M.D., president, National Osteoporosis Foundation:
http://216.247.61.108/aboutnof/gov_boards.htm
Study abstract, May 24, 2011, BMJ, online:
http://www.bmj.com/content/342/bmj.d1473
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