Contrary to popular belief, there’s little evidence to suggest that calcium supplements prevent osteoporosis or fractures. In fact, studies have shown that calcium supplementation carries significant health risks, including kidney stones, gastrointestinal symptoms, and increased cardiovascular incidents [1][2].
Preventing Bone Loss
While consuming sufficient dietary calcium is essential, it’s equally, if not more, important to adopt lifestyle habits that don’t accelerate bone loss.
Chronic inflammation stands out as a major contributor towards bone loss. For details on the causes of inflammation, please refer to my previous newsletter: Inflammation
Additional factors that contribute to bone loss include:
- thyroid disorders
- calcium-magnesium imbalances
- side effects of NSAIDs and other medications
- heavy metals
- adrenal stress
The role of Vitamin D
Vitamin D plays a vital role in bone health. Blood levels of 25-hydroxyvitamin D that are under 40 ng/mL indicate a deficiency. However, supplementing with vitamin D should always be carefully considered. Reducing inflammation will often normalize D levels. Moreover, supplementation with other nutrients such as zinc, selenium, potassium, or vitamin C, often take precedence over vitamin D. Applied Kinesiology testing helps determine the right nutrien ts at any given time.
Dietary Considerations
It is better to source calcium from food rather than supplements. Additionally, what we exclude from our diet can be just as important as what we include.
Foods to Avoid:
- Sugars and excess starches
- Oxalate-rich foods (chocolate, tea, green juices)
- Phytate-rich foods (mainly grains)
- Salt
- Sodas (phosphoric acid and sugar)
- Excess red meat (promotes calcium loss in urine)
Foods to Eat:
- Leafy green vegetables
- Fish with edible bones
- Beans and lentils
- Nuts and seeds
Lastly, weight bearing exercises generate positive stress on bones, promoting bone building. Activities such as walking, dancing, jogging, low-impact aerobics, and stair climbing are all beneficial. These exercises not only strengthen muscles, but also improve balance, ultimately protecting bones from fracture.
1. Reid, I. R. (2014). Should We Prescribe Calcium Supplements For Osteoporosis Prevention? Journal of Bone Metabolism, 21(1), 21–28.
2. Bolland, M. J., Avenell, A., Baron, J. A., Grey, A., MacLennan, G. S., Gamble, G. D., & Reid, I. R. (2010). Effect of calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis. The BMJ.