Calcium for Bone Well being: How A lot Do You Actually Want?

Finest Calcium for Osteoporosis: What Dr. Susan Brown Recommends

On the subject of rebuilding bone and stopping fractures, calcium is the only most ample mineral within the skeleton — and probably the most misunderstood. In case you’re looking for the greatest calcium for osteoporosis, the reply isn’t merely “extra calcium.” It’s the suitable type of calcium, in the suitable quantity, paired with the suitable co-nutrients, and absorbed by a wholesome digestive system.

Of all of the minerals within the physique, there may be extra calcium than some other. It makes up someplace round 2% of our complete grownup physique weight, saved largely in our bones and enamel. Bone is made up of a crystalline mineral compound embedded inside a dwelling protein matrix. This crystalline mineral compound, known as hydroxyapatite, is fashioned principally from calcium and phosphorus. It’s important for wholesome bone growth and bone upkeep, and provides our bones each energy and rigidity. Analysis confirms that ample calcium consumption, mixed with vitamin D, is related to better bone mineral density and decrease fracture threat in postmenopausal ladies (Tang et al., The Lancet, 2007).

How A lot Calcium Do You Want for Osteoporosis?

Many US specialists now counsel that the perfect every day calcium consumption from all sources, together with meals and dietary supplements, can be within the vary of 1,000–1,200 mg per day for ladies over 50. The Nationwide Institutes of Well being Workplace of Dietary Dietary supplements confirms this goal for postmenopausal ladies (NIH ODS Calcium Truth Sheet).

However right here’s what most individuals miss: extra calcium is not at all times higher. Very high-dose calcium supplementation with out balancing co-factors like magnesium and vitamin K2 has been linked to cardiovascular considerations (Bolland et al., BMJ, 2010). That’s why Dr. Brown at all times emphasizes balanced, food-first calcium diet supported by good supplementation — by no means mega-dosing.

Finest Meals Sources of Calcium for Stronger Bones

Right here in america, about 80% of our calcium comes from dairy sources. However analysis signifies that dietary calcium from sources corresponding to greens, fruits, or the small bones of fish corresponding to canned salmon or anchovies, could also be far more readily absorbed than calcium from dairy meals. Whereas most People suppose they should drink milk to get sufficient calcium, bok choy — a wide range of Chinese language cabbage — is likely one of the greatest calcium bargains round so far as absorbability per unit of vitality, offering round 1,800 mg calcium per 100 energy. One other wonderful supply is bones themselves: because the invention of fireside, individuals have been boiling up bones for the wealthy vitamins they include. (Do-it-yourself broth shouldn’t be solely healing for the frequent chilly, it’s prophylactic for bone well being!)

For an entire information to the very best whole-food calcium sources, see our record of calcium-rich meals.

What Is the Finest Calcium Complement for Osteoporosis?

As for calcium dietary supplements, it’s true that not all are created equally. We hear quite a bit in regards to the totally different types of calcium — calcium citrate, calcium carbonate, calcium hydroxyapatite, calcium lactate, calcium gluconate — however the variations actually do matter for absorption and bone well being.

Whereas it’s attention-grabbing that calcium is available in all these varied types, with out ample vitamin D on board, none of them will probably be nicely absorbed. Researchers have discovered that totally different people can have a virtually threefold distinction of their calcium absorption charges — a phenomenon for which we at present have solely restricted rationalization. Apart from how replete our vitamin D shops are, how nicely we soak up calcium has a lot to do with the well being of our digestive system.

The Finest Types of Calcium for Osteoporosis

As to which types optimize each absorption and bioavailability, alkalizing calcium salts are the very best calcium compounds identified so far. These types embrace:

• Calcium citrate — extremely bioavailable; doesn’t require abdomen acid for absorption, making it supreme for individuals over 50 with low HCl. Research additionally present calcium citrate performs a protecting function in opposition to kidney stone formation (Sakhaee et al., J Urol, 2004).
• Calcium citrate–malate (CCM) — probably the most bioavailable types studied; wonderful for ladies with osteopenia or osteoporosis.
• Calcium ascorbate — a delicate, buffered type typically mixed with vitamin C for collagen assist.

Calcium within the type of calcium citrate additionally doesn’t seem to intervene with iron absorption from meals. (Calcium absorption from all types is usually higher when taken with a meal, and in doses of 500 mg or much less at a time.)

Calcium Should All the time Be Balanced With Magnesium

No matter what type your calcium supplementation takes, it ought to at all times be balanced with magnesium supplementation. Some bone specialists favor magnesium-centered formulations with equal or barely extra magnesium than calcium. As a rule of thumb, Dr. Brown recommends a minimum of half as a lot magnesium as calcium (a ratio of 1 half magnesium to 2 components calcium), and generally she prefers practically as a lot magnesium as calcium. Folks with osteoarthritis, specifically, need to use equal quantities of magnesium and calcium.

Magnesium is important for activating vitamin D, regulating calcium transport, and supporting bone crystal formation (Castiglioni et al., Vitamins, 2013). With out sufficient magnesium, even the “greatest” calcium complement can’t do its job.

Calcium additionally wants vitamin D, vitamin K2, and magnesium to be directed into bone and away from gentle tissues like arteries. For this reason Dr. Brown treats calcium as one a part of the total 20 Key Bone-Constructing Vitamins system — by no means a stand-alone repair.

Store Dr. Brown’s Full Bone Complement Information

Choosing the proper calcium complement can really feel overwhelming. Dr. Brown has created a whole, sensible procuring information that walks you thru precisely which calcium formulation, co-factors, and combos she recommends for osteopenia, osteoporosis, and long-term bone upkeep.

Calcium Is Simply the Starting — Study Dr. Brown’s Full 6-Step Bone System

Calcium is a vital piece of bone well being — however it’s only one piece. True, lasting bone energy requires the suitable vitamins plus alkaline steadiness, wholesome digestion, focused train, hormone assist, and the elimination of bone-depleting life-style components.

Contained in the Higher Bones Resolution, Dr. Susan Brown teaches her full 6-step protocol for constructing and sustaining lifelong robust bones — the identical science-backed system she has used with 1000’s of girls to rebuild bone naturally and keep away from fractures, with out relying solely on medicine.

Associated Studying From Higher Bones

Scientific References

1. Tang BM, Eslick GD, Nowson C, et al. Use of calcium or calcium together with vitamin D supplementation to stop fractures and bone loss in individuals aged 50 years and older: a meta-analysis. The Lancet. 2007. PubMed
2. Bolland MJ, Avenell A, Baron JA, et al. Impact of calcium dietary supplements on threat of myocardial infarction and cardiovascular occasions: meta-analysis. BMJ. 2010. PubMed
3. Sakhaee Ok, Pak C. Superior calcium absorption from calcium citrate than calcium carbonate utilizing hydroxyproline excretion as a marker. J Urol. 2004. PubMed
4. Castiglioni S, Cazzaniga A, Albisetti W, Maier JA. Magnesium and osteoporosis: present state of data and future analysis instructions. Vitamins. 2013. PubMed
5. Nationwide Institutes of Well being, Workplace of Dietary Dietary supplements. Calcium Truth Sheet for Well being Professionals. ods.od.nih.gov

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