Balanced for bone & heart health!
How much calcium do you need? An interview with naturopathic Michael Murray sheds light on the subject and answers a question we hear from many customers. According to Dr. Murray, his practical recommendation on calcium supplementation is there is no reason to go over 1000 mg a day. Most studies also show that calcium alone does not benefit bones, nor reduce the risk for osteoporosis or bone loss. Adding vitamin D appears to reduce the risk of hip fractures by 29%. However, other nutrients have a role in bone integrity. Dr. Murray cites vitamin K2 in the menaquinone form, boron, B vitamins, bioflavonoids and magnesium.
Talking about the heart scare that some research has exposed with calcium supplementation, Dr. Murray says there is “sound research to support this link”. He continues by saying, “Taking too much calcium and no magnesium may be the key reason for the link between calcium supplementation and the heart disease in some studies”. Calcium should not be taken alone. Murray also mentions dietary intake of phosphorous in soft drinks, excess sugar and protein also contribute to calcium loss.
Another key point Murray makes is that countries with higher milk and dairy intake also has the highest rates of hip fractures and osteoporosis. Look toward leafy greens and plant foods for your calcium source as vegetarians who avoid dairy have a lower risk of osteoporosis.
TyH adds that protein from meat sources affects calcium stores more than plant protein. Add leafy greens, fruit and beans, a surprising source of calcium not to overlook. Two more moves for stronger bones include exercise, particularly weight bearing like walking, and cutting back on caffeine, an acidic drink which the body makes alkaline friendly by using your calcium bank.
Source: Answers to Common Bone Questions, Vit Ret 3/18.
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