Calcium in the news
“IF YOU ARE CONCERNED ABOUT YOUR BONE HEALTH, I STILL RECOMMEND ENSURING YOU GET ADEQUATE CALCIUM AND VITAMIN D.” – IAN LLOYD, HEART PHARMACIST
To calcium or not to calcium, that is the question. Whether ‘tis suitable in the mind to take calcium to prevent bone loss and reduce one’s risk of developing osteoporosis. By now you may have heard about the report that was published in the Journal of the American Medical Association (JAMA) concerning the apparent ineffectiveness of calcium in preventing bone fractures. Every major news agency mentioned these results: calcium and vitamin D did not prevent bone fractures. However, one must read more that just the headlines to get the full story. This report will not change my recommendations. I will continue to tell my patients to take calcium and vitamin D if they are concerned about bone health. There are a few reasons for this, and many of my colleagues feel the same way. First off, this report only looked at people who were community dwelling that did not actually have osteoporosis. My disagreement is simple. If you have osteoporosis or low bone density, this is caused by thin bones. Bones are made of calcium, and vitamin D helps you to absorb and use calcium. Calcium and vitamin D are inexpensive and safe to take at recommended dosages. Why not do everything you can to prevent further bone loss? People who are community dwelling generally are at a lower risk of bone fractures. Seniors who live in care facilities are often at a greater risk of fractures from a fall. These people should still take calcium and vitamin D – calcium to prevent further bone loss, and vitamin D to improve muscle strength and balance. That is correct: supplemental vitamin D actually increases muscle strength and balance in seniors. This benefit was not mentioned in the JAMA study.
Osteoporosis is a long-term condition. Some health care professionals, myself included, feel the osteoporosis is a pediatric disease. This does make a bit of sense; most of your bone strength is built up when you are young. Low bone density occurs when you are young, but the problems only appear when you are much older. The JAMA study only looked at a time period of less than six months – not enough time to determine effectiveness in a long-term condition. This another reason why we should ensure that our little ones are getting enough calcium and vitamin D in their diets.
The JAMA article is in contrast with other studies that did demonstrate the effectiveness of calcium and vitamin D. In 2015, the National Osteoporosis Foundation performed their own large scale analysis and found that supplemental calcium and vitamin D can reduce total fractures by 16 per cent, and hip fractures by 32 per cent. This was found in selected people who were at risk for osteoporosis. Osteoporosis Canada has not changed their recommendations regarding calcium and vitamin D supplements.
So who do you believe? The choice is ultimately your. I still make my recommendations on an individual basis, something a large analysis study does not do. If you are concerned about your bone health, I still recommend ensuring you get adequate calcium and vitamin D.
Eating calcium-rich foods like dairy products, kale, broccoli and spinach is always best. But if you feel you may not be getting enough calcium from your diet, then taking a supplement may be a good idea. Aim to get about 1200mg of calcium from all sources. As an example, the average serving of dairy products contains about 300mg of calcium. Vitamin D is another story.
I feel people should take a vitamin D supplement. This vitamin has so many benefits for your health and is not found in many foods. Also, being in a northern climate, our exposure to sunlight may not be enough to produce your own supply of vitamin D.
I recommend people take 2000IU daily, children 1000IU and infants 400IU a day. If you have any questions about your health or want clarification about healthcare news items, just ask your local Heart Pharmacist.
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