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In Today's Issue
- The Healthy Back Institute's Back Pain Relief Journal
- When Time Becomes Important For Your Bones
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When Time Becomes Important For Your Bones
Dear Reader,
Some say that timing is everything when it comes to taking supplements and exercise, and so it may be for the reaction of your bones to regular exercise. Taking calcium and vitamin D supplements before your workout might just influence how your bones adapt to the exercise - so says a new study presented at The Endocrine Society's annual meeting held for 2013 in San Francisco. It's the timing of a supplement, not just the amount, which seems to be a key factor in how the skeletal system reacts to exercise.
Thinning of bones happens naturally as we age (osteoporosis), but it also can be a problem for young people who get an amazing amount of exercise. Top athletes, cyclists, marathoners and the like. Rather than being protected by being so fit, these people seem to lose bone mineral density, and put themselves at risk for both stress fracture and shin splints.
Earlier studies in the area have found that a year of intense training is linked to substantial drops in bone mineral density for competitive road cyclists. Experts think that this type of exercise induced bone loss may be tied to a loss of calcium during the workout. As the levels of calcium in the blood drop, the parathyroid gland produces excess hormone and this mobilizes calcium from the bones of the body.
The current work included 52 men (ages 18 to 45 years old) who were randomly assigned to take 1,000 milligrams of calcium and 1,000 international units (also called IUs) of vitamin D either 30 minutes before or 60 minutes after their exercise. The exercise was a simulated 35-kilometer time trial, and the subjects wore skin patches that absorbed sweat. The team measured blood levels of calcium and parathyroid hormone, as well as a biological marker for bone loss known as CTX (short for collagen type-1 C-telopeptide), before and right after the exercise sessions. It was the patches that helped estimate the amount of calcium that was lost via the skin during the exercise.
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When Time Becomes Important For Your Bones Continued...
The investigators, led by Vanessa D. Sherk, PhD, a postdoctoral research fellow
at the University of Colorado Anschutz Medical Campus, saw that an exercise induced
drop in blood levels of calcium happened if calcium supplements were taken either
before or after exercise. Supplementing pre workout brought less of a decrease,
and though not statistically significant, parathyroid hormone levels went up
slightly less among the cyclists who took calcium supplements before the workout.
The timing of a calcium supplement didn't cause any difference in blood levels of CTX either. The team saw that both the before and after supplementing groups showed 50% increases in this compound in their blood.
These findings are important to those who do vigorous exercise, who might lose a lot of calcium though sweating during the workout. Taking a calcium supplement (or drinking a calcium rich beverage) before that workout may keep the blood levels more stable than if you took it afterward. Experts still do not know the effects, long term, on bone density.
More research in this area is needed to see if the timing of supplements is really all that powerful.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.medicalnewstoday.com/releases/262167.php
Mayo Clinic on when to take calcium supplements:
http://www.mayoclinic.com/health/calcium-supplements/AN01428
The Why Files, info on calcium loss and athletes:
http://whyfiles.org/055oddball/sweat.html
The Endocrine Society:
https://www.endocrine.org
Press release, June 18, 2013, The Endocrine Society:
https://www.endocrine.org/news-room/current-press-releases/timing-of-calcium-and-vitamin-d-supplementation-may-affect-how-bone-adapts-to-exercise
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