Calcium supplements prevent fractures
This latest news header contains a valuable tip on how to make dietary supplements more effective: Calcium supplements prevent fractures … But only if you take them.
Yes, it seems that supplements are most useful when you actually USE them. Apparently, it’s not enough to just buy supplements, you also need to open a bottle and swallow one or two each day.
Funny headlines that speak of a blatantly obvious side, the importance of taking proactive steps to maintain bone health is apparently not so obvious to many older women.
Calcium supplements: fracture control
In a new study that was published in the Archives of Internal Medicine last month, researchers from the University of Western Australia recruited 1,460 women over the age of 70. Half received calcium supplements: 600 mg twice a day. The other half received a placebo.
During the five-year test period, scientists recorded measurements of osteoporotic fractures, vertebral deformities and bone structure measurements. But their efforts were threatened by subjects who did not give their best. Over 40 percent of respondents said they were taking supplements in less than 80 percent of cases. The results showed that women who DID took their supplements as recommended were significantly less likely to break bones compared to women who took placebo.
In their conclusions, the study authors concluded that supplementation with 1200 mg of calcium per day is ineffective in preventing fractures in the event of poor long-term compliance.
I am not sure if we really needed tests to show this result. But fortunately, just over half of the subjects contributed to confirmation of previous studies that showed the benefits of fracture prevention associated with sufficient calcium intake.
Calcium supplements: Absorbs thing
So if you decided on calcium supplementation and discussed it with your doctor, which form of calcium should you choose?
1) It is poorly absorbed and
2) It binds to stomach acids, so constant intake can cause poor protein absorption and indigestion.
In the e-Alert a few years ago, HSI panelist Dr. Allan Spreen gave a detailed look at the pros and cons of various forms of calcium. He noted that the most absorbable form available on the market is calcium orotate (90–95% absorbed), followed by calcium aspartate (85% absorbed). But there is a disadvantage: they are not only the most expensive, but also the most difficult to find.
But for the best price compromise, elemental calcium percentage and absorption, Dr. Spreen recommends calcium citrate. Absorption is 30 to 35 percent, and citric acid reduces the amount of stomach acid required for absorption.
Calcium supplements: minerals and vitamins
Dr. Spreen notes that calcium is not found in nature (in edible form) without magnesium, so you should always take it together. But to be truly effective, calcium also needs phosphorus, manganese, silica, boron, strontium and vitamins D, C and B-12.
One obvious way to increase the effectiveness of calcium supplements is to make sure your diet contains a lot of calcium-rich foods, such as cabbage, kale, yellow, green, or waxed beans and salmon. Magnesium-rich foods include green leafy vegetables, whole grains, bananas, apricots, meat, beans and nuts.