Hi, I'm 17 and i found out recently that my uncle has a severe calcium deficiency and the doctors have put him on calcium supplements. Will this be enough? He works nights and thought it might be due to lack of Vitamin D

Richie Cole, Ealing

Most calcium supplements are synthetic and are absolutely useless..

Read How to Eat,Move and Be Healthy by Paul Chek.

The best source of calcium is organic,leafy green veggies.

Avoid milk unless it is RAW...pasteurised milk is useless as all the enzymes in it that allow you to absorb the calcium have been killed by the pasteurisation.

He needs plenty of moderate sun exposure without sunscreen or sunglasses as much of the sunlight enters the eye.

Read The Healing Sun by Richard Hobday

Excessive SUGAR intake can lead to calcium deficiency because the body will draw calcium from itself to buffer the sugar.

Hope this helps.

 

 

---

Robin Allan
Chek Practitioner
Chek Holistic Lifestyle Coach
Chek Golf Biomechanic
Sports Masseur

robin_allan@hotmail.com

07973-808211

Too much animal protein causes the bones to demineralise, ie the body will lose calcium, so tell him not to eat too much meat (or dairy produce!).  Soya milk is a healthier option to cow's milk - buy the ones supplemented with calcium. 

other minerals are needed along with calcium but doctors have very little knowledge in this area. he will need magnesium and boron as well as calcium. also he can get vit D from cod liver oil, good quality one of course

Hi Richie

I have written an article on calcium which may help your uncle. Many people do have vitamin D deficiency, including those that have access to sunlight. I believe that the RDA (recommended daily allowance) for vitamin D is currently being reassessed and increased from the 400IUs/day. However, the actual conversion of vitamin D to its active form is dependent on Magnesium and just supplying the body with calcium and vitamin D may not be enough to re-instate a healthy calcium balance. Furthermore, calcium loading can undermine the magnesium status further.

Regards

Kathryn 

Milking theCalcium Myth

 

KathrynAlexander

www.getalife.net.au

 

Itmay surprise you that there is no scientific evidence to support any assertionsthat increased dietary or supplemental calcium builds strong bones. Followingdecades of propaganda by the dairy industry and medical fraternity on the valueof calcium, the results of studies undertaken since the 1980s have failed tosupport this hypothesis.

 

Withthe prevalence of osteoporosis and low bone mass escalating, where 10 millionAmericans currently suffer with osteoporosis and a further 34 million have lowbone mass  (these figures represent55 percent of the 50+ age group) ¹ and with the health bill forrelated fractures now exceeding US$18 billion per annum, ² researchis focusing on the real factors that determine bone density.

 

 

The calcium myth exposed

Wehave long known that indigenous communities in India, Japa and Peru, have a very low incidenceof bone fracture on an average daily calcium intake of less than 300 mg/day.Indeed, the incidence of bone fracture in South African blacks, with a dailycalcium intake of 192mg, was 10 times less than reported in African-Americansand 17 times less than white Americans. ³

 

Todate, various studies that have tried to prove the hypothesis that increaseddietary calcium intake has a positive effect on bone health have failed. In1980 a prospective 12 year study involving 77,761 women examined whether higherintakes of dietary calcium during adult years would reduce the risk ofosteoporotic fractures. The study found no evidence that a higher intake ofdietary calcium reduced fracture incidence and furthermore went on to statethat the “data [did] not support the hypothesis that higher consumption of milkor other food sources of calcium by adult women protects against hip or forearmfractures.” ⁴

 

 

In 1990, 81 pre-pubescent girls(average age 11.9 years) were tracked for 6 years. As teenagers gain 40-60percent of their skeletal mass during adolescence (and this underpins bonehealth in later life) it is easier to assess key influences on bone healthduring this period. The researchers found that none of the girls with lowcalcium intake (500mg/day) showed any difference in bone development from thosewith high intake (1,500mg/day). What the authors did find was that exercise was a primary determinant inbone mineral density and that peak hip mineral density was determined by dailyexercise such as walking rather than intense bursts of exercise.⁵

 

 

 

Focus on vitamins D and K

Wecan now be confident that poor bone density is not due to a primary calciumdeficiency, however it can be caused by a secondary calcium deficiency – thatis factors that impair its absorption, increase its losses via the kidney orinhibit mineralization of bone.

 

Therole of vitamin D immediately springs mind. Vitamin D is not only essential forthe absorption of dietary calcium, but also stimulates the bone-building cells(osteoblasts) to produce osteocalcin, a protein that binds calcium. The bestsource of vitamin D is from sunshine. The action of the sun on the skinconverts cholesterol to vitamin D which is then rapidly absorbed. The kidneysconvert it to its active form, calcitriol, which stimulates the production of acalcium-binding protein required for the uptake and transport of dietarycalcium across the gut. It doesn’t matter how much calcium you take, withoutadequate vitamin D it will not be absorbed. So how much do we need? Studieshave found that at least 800 IUs are required daily to reduce the risk offracture. It is very difficult to get this amount through dietary sources – youwould have to drink at least 8 glasses of milk or eat 250g of salmon to realisethis. However, in a light-skinned person, a 30-minute, full body exposure tosummer sun at noon triggers the release of about 20,000 IU of vitamin D intothe circulation; in a dark-skinned person, this would create about half as muchvitamin D. I am not suggesting that we all strip off at noon, but you can seethat a reasonable exposure of a small area of skin to the sun each day would besufficient to generate enough vitamin D. It is easy to appreciate why peopleliving in tropical climates can utilise their dietary calcium intake moreeffectively than those living at latitudes above 40º, who are dependent onstored vitamin D during the winter months.

 

 

Oncethe calcium is absorbed, its binding to osteocalcin in the bone is dependentupon Vitamin K (RDA 90-120mcg) which is found in green leafy vegetables. TheNurses Health Study (1980) followed more than 72,000 women for 10 years. Dataindicated that the bone-protective effect of vitamin K was greater thansynthetic oestrogen in post menopausal women and that nurses who got the mostvitamin K were a third less likely to get a hip fracture – indeed women who atelettuce daily slashed their risk of hip fracture by 50% compared to those whoate it once a week or less. ⁶ All green vegetables are good sourcesof vitamin K, but 1 cup of cooked broccoli will give you 420 mcg of vitamin K.

 

 

Acid/Alkaline connection

However,getting enough calcium and vitamin D isn’t enough. There are many studies fromHarvard, Yale ⁷ and San Francisco ^{8, 9} universities thatindicate that diets high animal protein and low in fruit and vegetablesincrease renal (kidney) excretion of calcium and the bone marker, N-telopeptide(TNX) (indicating a skeletal origin for the excess calcium output), correlatingto a significant increase in rate of hip fracture.^, Protein derivedfrom vegetable sources exerted none of these negative effects. So it doesn’tappear to be the amount of protein you have, but the type.

 

 

Netacid excretion

Aby-product of animal protein digestion is sulphuric acid, an acid ash. Thekidneys are responsible for eliminating acids, but there is a limit to thespeed at which they can do this and their concentrating capacity. Therefore, wehave an efficient buffering system within the body – the bones. A slight dropin pH (more acid) stimulates osteoclasts (bone dissolving cells) to digest boneprotein and release bound calcium in exchange for the acidity. To underlinethis, the Nurses Health Study showed that women who had five or more serves ofred meat per week had a significantly increased risk of forearm fracturecompared to less than one meal per week.¹⁰

 

 

However,if you take foods that leave an alkaline ash, such as your fruits andvegetables, or if you exchange animal protein for vegetable protein (beans,rice), which comes with its own buffers (can neutralize its own acidity), thebones are spared. In 1997 Appel et al ¹¹ showed that by increasingfruit and vegetables from 3.6-9.5 serves daily, calcium excretion decreasedfrom 157mg/day to 110mg/day.

 

 

Thishas major ramifications. A chronic net acid loading over many years will slowlydissolve the bones. A daily negative calcium balance of 50mg over 20 yearsamounts to a total loss of 365g, equivalent to half the bone calcium in femalesand one-third bone calcium in males. Furthermore, in the elderly the kidneyshave a reduced capacity to eliminate acids. Consequently, their blood pH tendsto be more acidic resulting in greater renal calcium losses and acceleratedbone loss.

 

Sodiumchloride

Sodiumchloride is an acid salt. UCSF (University of California, San Francisco)undertook a study to determine the effects of a high salt diet (9g) on calciumexcretion and bone loss. They found that a positive calcium balance wasmaintained on the low salt diet (2g/day), but on the high salt diet (9g/day)calcium and NTX excretion increased 33 and 23 percent, respectively. However,adding 3.5g of potassium bicarbonate, an alkaline salt (an amount equivalent toeating 10 bananas) to the high salt diet, reversed the results leading to apositive calcium balance. The alkaline salt neutralized the effects of the highsodium acidic load. ¹² (Sodium bicarbonate, although an alkalinesalt, does not match the effects of potassium salts.) Imagine what the resultsmay have been on a low salt, high potassium diet!

 

CocaCola and Pepsi

Softdrinks that are high in phosphoric acid will also leach calcium and reduce bonedensity. Coca Cola has a pH 3.0. This means that if you take 330mls you wouldneed to produce 33L urine to remove the acidity via the kidneys. Obviously youcan’t do this; so the bones will buffer the acidity. All women are at risk fromthe effects of cola drinks, especially teenagers, who are laying down theirbone calcium, and post-menopausal women. ¹³

 

My advice

 

§      Think twice about going on high protein/lowcarbohydrate or ketogenic diets

§      Reduce your amount of animal protein and counter-balancewith quantities of fruits and vegetables

§      Reduce your salt intake

§      Reduce your caffeine and alcohol intake (acid-formers!)

§      Ensure plenty of magnesium-rich foods (legumes, grains,nuts) – magnesium is required for vitamin D activity

§      Make sure you take greens (for vitamin K)

§      Expose yourself to sunshine daily; and

§      Exercise daily – this stimulate the bone forming cells.

 

 

1.Prevalence and incidence of osteoporosis http://www.wrongdiagnosis.com/o/osteoporosis/prevalence.htm

2.National Osteoporosis Foundation http://www.nof.org/osteoporosis/diseasefacts.htm

3. Sorting through the calciummyths; http://www.vegsource.com/articles/calcium_update.htm

4. Feskanich, D. et al; Milk,dietary calcium, and bone fractures in women: a 12-year prospective study. Am J Public Health; 1997; 87:992-7.


5. Lloyd, T. et al.; Adult femalehip bone density reflects teenage sports-exercise patterns but not teenagecalcium intake;PEDIATRICS Vol. 106 No. 1 July 2000, pp. 40-44 http://pediatrics.aappublications.org/cgi/content/full/106/1/40

6.Mitchell, T., Vitamin K; LE magazine;Feb 2000 http://www.lef.org/magazine/mag2000/feb00-report.html

7. Abelow BJ, et al.; Cross-culturalassociation between dietary animal protein and hip fracture: a hypothesis. Calcif Tissue Int; 1992;50(1):14-18. http://www.springerlink.com/content/35211uv240638198/

8. Sellmeyer, D. et al., A highratio of dietary animal to vegetable protein increases the rate of bone lossand the risk of fracture in post-menopausal women; Am J Clin Nutr 2001 Jan;73(1):118-22

9. High Animal Protein Intake MayIncrease Risk Of Bone Loss And Fractures In Elderly Women, UCSF Study Finds Science Daily; Dec. 28, 2000 http://www.sciencedaily.com/releases/2000/12/001227082125.htm

10.Feskanich, D. et al.; Proteinconsumption and bone fractures in women Am J Epidemiol 1996 Mar 1;143(5):472-9.

11.  Barzel, U. S. et al; Excess Dietary Protein Can AdverselyAffect Bone J NutrVol. 128 No. 6 June 1998, pp. 1051-1053 http://jn.nutrition.org/cgi/content/full/128/6/1051

11. Harris, E.; Potassium-richfoods can help offset high salt diet contribution to osteoporosis, UCSF studyfinds UCSF News Office 23 May 2002 http://pub.ucsf.edu/newsservices/releases/200307221

13. Tucker, K et al.; Colas, butnot other carbonated beverages, are associated with low bone mineral density inolder women: The Framingham Osteoporosis Study http://www.ajcn.org/cgi/content/abstract/84/4/936

 

 

 

 

 

kalexander02:

Hi Richie

I have written an article on calcium which may help your uncle. Many people do have vitamin D deficiency, including those that have access to sunlight. I believe that the RDA (recommended daily allowance) for vitamin D is currently being reassessed and increased from the 400IUs/day. However, the actual conversion of vitamin D to its active form is dependent on Magnesium and just supplying the body with calcium and vitamin D may not be enough to re-instate a healthy calcium balance. Furthermore, calcium loading can undermine the magnesium status further.

Regards

Kathryn 

Milking theCalcium Myth

KathrynAlexander

www.getalife.net.au

 

Itmay surprise you that there is no scientific evidence to support any assertionsthat increased dietary or supplemental calcium builds strong bones. Followingdecades of propaganda by the dairy industry and medical fraternity on the valueof calcium, the results of studies undertaken since the 1980s have failed tosupport this hypothesis.

 

Withthe prevalence of osteoporosis and low bone mass escalating, where 10 millionAmericans currently suffer with osteoporosis and a further 34 million have lowbone mass  (these figures represent55 percent of the 50+ age group) ¹ and with the health bill forrelated fractures now exceeding US$18 billion per annum, ² researchis focusing on the real factors that determine bone density.

 

 

The calcium myth exposed

Wehave long known that indigenous communities in India, Japa and Peru, have a very low incidenceof bone fracture on an average daily calcium intake of less than 300 mg/day.Indeed, the incidence of bone fracture in South African blacks, with a dailycalcium intake of 192mg, was 10 times less than reported in African-Americansand 17 times less than white Americans. ³

Todate, various studies that have tried to prove the hypothesis that increaseddietary calcium intake has a positive effect on bone health have failed. In1980 a prospective 12 year study involving 77,761 women examined whether higherintakes of dietary calcium during adult years would reduce the risk ofosteoporotic fractures. The study found no evidence that a higher intake ofdietary calcium reduced fracture incidence and furthermore went on to statethat the “data [did] not support the hypothesis that higher consumption of milkor other food sources of calcium by adult women protects against hip or forearmfractures.” ⁴

In 1990, 81 pre-pubescent girls(average age 11.9 years) were tracked for 6 years. As teenagers gain 40-60percent of their skeletal mass during adolescence (and this underpins bonehealth in later life) it is easier to assess key influences on bone healthduring this period. The researchers found that none of the girls with lowcalcium intake (500mg/day) showed any difference in bone development from thosewith high intake (1,500mg/day). What the authors did find was that exercise was a primary determinant inbone mineral density and that peak hip mineral density was determined by dailyexercise such as walking rather than intense bursts of exercise.⁵

 

Focus on vitamins D and K

Wecan now be confident that poor bone density is not due to a primary calciumdeficiency, however it can be caused by a secondary calcium deficiency – thatis factors that impair its absorption, increase its losses via the kidney orinhibit mineralization of bone.

 

Therole of vitamin D immediately springs mind. Vitamin D is not only essential forthe absorption of dietary calcium, but also stimulates the bone-building cells(osteoblasts) to produce osteocalcin, a protein that binds calcium. The bestsource of vitamin D is from sunshine. The action of the sun on the skinconverts cholesterol to vitamin D which is then rapidly absorbed. The kidneysconvert it to its active form, calcitriol, which stimulates the production of acalcium-binding protein required for the uptake and transport of dietarycalcium across the gut. It doesn’t matter how much calcium you take, withoutadequate vitamin D it will not be absorbed. So how much do we need? Studieshave found that at least 800 IUs are required daily to reduce the risk offracture. It is very difficult to get this amount through dietary sources – youwould have to drink at least 8 glasses of milk or eat 250g of salmon to realisethis. However, in a light-skinned person, a 30-minute, full body exposure tosummer sun at noon triggers the release of about 20,000 IU of vitamin D intothe circulation; in a dark-skinned person, this would create about half as muchvitamin D. I am not suggesting that we all strip off at noon, but you can seethat a reasonable exposure of a small area of skin to the sun each day would besufficient to generate enough vitamin D. It is easy to appreciate why peopleliving in tropical climates can utilise their dietary calcium intake moreeffectively than those living at latitudes above 40º, who are dependent onstored vitamin D during the winter months.

 

 

Oncethe calcium is absorbed, its binding to osteocalcin in the bone is dependentupon Vitamin K (RDA 90-120mcg) which is found in green leafy vegetables. TheNurses Health Study (1980) followed more than 72,000 women for 10 years. Dataindicated that the bone-protective effect of vitamin K was greater thansynthetic oestrogen in post menopausal women and that nurses who got the mostvitamin K were a third less likely to get a hip fracture – indeed women who atelettuce daily slashed their risk of hip fracture by 50% compared to those whoate it once a week or less. ⁶ All green vegetables are good sourcesof vitamin K, but 1 cup of cooked broccoli will give you 420 mcg of vitamin K.

 

 

Acid/Alkaline connection

However,getting enough calcium and vitamin D isn’t enough. There are many studies fromHarvard, Yale ⁷ and San Francisco ^{8, 9} universities thatindicate that diets high animal protein and low in fruit and vegetablesincrease renal (kidney) excretion of calcium and the bone marker, N-telopeptide(TNX) (indicating a skeletal origin for the excess calcium output), correlatingto a significant increase in rate of hip fracture.^, Protein derivedfrom vegetable sources exerted none of these negative effects. So it doesn’tappear to be the amount of protein you have, but the type.

 

 

Netacid excretion

Aby-product of animal protein digestion is sulphuric acid, an acid ash. Thekidneys are responsible for eliminating acids, but there is a limit to thespeed at which they can do this and their concentrating capacity. Therefore, wehave an efficient buffering system within the body – the bones. A slight dropin pH (more acid) stimulates osteoclasts (bone dissolving cells) to digest boneprotein and release bound calcium in exchange for the acidity. To underlinethis, the Nurses Health Study showed that women who had five or more serves ofred meat per week had a significantly increased risk of forearm fracturecompared to less than one meal per week.¹⁰

 

 

However,if you take foods that leave an alkaline ash, such as your fruits andvegetables, or if you exchange animal protein for vegetable protein (beans,rice), which comes with its own buffers (can neutralize its own acidity), thebones are spared. In 1997 Appel et al ¹¹ showed that by increasingfruit and vegetables from 3.6-9.5 serves daily, calcium excretion decreasedfrom 157mg/day to 110mg/day.

 

 

Thishas major ramifications. A chronic net acid loading over many years will slowlydissolve the bones. A daily negative calcium balance of 50mg over 20 yearsamounts to a total loss of 365g, equivalent to half the bone calcium in femalesand one-third bone calcium in males. Furthermore, in the elderly the kidneyshave a reduced capacity to eliminate acids. Consequently, their blood pH tendsto be more acidic resulting in greater renal calcium losses and acceleratedbone loss.

 

Sodiumchloride

Sodiumchloride is an acid salt. UCSF (University of California, San Francisco)undertook a study to determine the effects of a high salt diet (9g) on calciumexcretion and bone loss. They found that a positive calcium balance wasmaintained on the low salt diet (2g/day), but on the high salt diet (9g/day)calcium and NTX excretion increased 33 and 23 percent, respectively. However,adding 3.5g of potassium bicarbonate, an alkaline salt (an amount equivalent toeating 10 bananas) to the high salt diet, reversed the results leading to apositive calcium balance. The alkaline salt neutralized the effects of the highsodium acidic load. ¹² (Sodium bicarbonate, although an alkalinesalt, does not match the effects of potassium salts.) Imagine what the resultsmay have been on a low salt, high potassium diet!

 

CocaCola and Pepsi

Softdrinks that are high in phosphoric acid will also leach calcium and reduce bonedensity. Coca Cola has a pH 3.0. This means that if you take 330mls you wouldneed to produce 33L urine to remove the acidity via the kidneys. Obviously youcan’t do this; so the bones will buffer the acidity. All women are at risk fromthe effects of cola drinks, especially teenagers, who are laying down theirbone calcium, and post-menopausal women. ¹³

 

My advice

 

§      Think twice about going on high protein/lowcarbohydrate or ketogenic diets

§      Reduce your amount of animal protein and counter-balancewith quantities of fruits and vegetables

§      Reduce your salt intake

§      Reduce your caffeine and alcohol intake (acid-formers!)

§      Ensure plenty of magnesium-rich foods (legumes, grains,nuts) – magnesium is required for vitamin D activity

§      Make sure you take greens (for vitamin K)

§      Expose yourself to sunshine daily; and

§      Exercise daily – this stimulate the bone forming cells.

 

1.Prevalence and incidence of osteoporosis http://www.wrongdiagnosis.com/o/osteoporosis/prevalence.htm

2.National Osteoporosis Foundation http://www.nof.org/osteoporosis/diseasefacts.htm

3. Sorting through the calciummyths; http://www.vegsource.com/articles/calcium_update.htm

4. Feskanich, D. et al; Milk,dietary calcium, and bone fractures in women: a 12-year prospective study. Am J Public Health; 1997; 87:992-7.


5. Lloyd, T. et al.; Adult femalehip bone density reflects teenage sports-exercise patterns but not teenagecalcium intake;PEDIATRICS Vol. 106 No. 1 July 2000, pp. 40-44 http://pediatrics.aappublications.org/cgi/content/full/106/1/40

6.Mitchell, T., Vitamin K; LE magazine;Feb 2000 http://www.lef.org/magazine/mag2000/feb00-report.html

7. Abelow BJ, et al.; Cross-culturalassociation between dietary animal protein and hip fracture: a hypothesis. Calcif Tissue Int; 1992;50(1):14-18. http://www.springerlink.com/content/35211uv240638198/

8. Sellmeyer, D. et al., A highratio of dietary animal to vegetable protein increases the rate of bone lossand the risk of fracture in post-menopausal women; Am J Clin Nutr 2001 Jan;73(1):118-22

9. High Animal Protein Intake MayIncrease Risk Of Bone Loss And Fractures In Elderly Women, UCSF Study Finds Science Daily; Dec. 28, 2000 http://www.sciencedaily.com/releases/2000/12/001227082125.htm

10.Feskanich, D. et al.; Proteinconsumption and bone fractures in women Am J Epidemiol 1996 Mar 1;143(5):472-9.

11.  Barzel, U. S. et al; Excess Dietary Protein Can AdverselyAffect Bone J NutrVol. 128 No. 6 June 1998, pp. 1051-1053 http://jn.nutrition.org/cgi/content/full/128/6/1051

11. Harris, E.; Potassium-richfoods can help offset high salt diet contribution to osteoporosis, UCSF studyfinds UCSF News Office 23 May 2002 http://pub.ucsf.edu/newsservices/releases/200307221

13. Tucker, K et al.; Colas, butnot other carbonated beverages, are associated with low bone mineral density inolder women: The Framingham Osteoporosis Study http://www.ajcn.org/cgi/content/abstract/84/4/936

 

 

 

wpgooch:

kalexander02:

Hi Richie

I have written an article on calcium which may help your uncle. Many people do have vitamin D deficiency, including those that have access to sunlight. I believe that the RDA (recommended daily allowance) for vitamin D is currently being reassessed and increased from the 400IUs/day. However, the actual conversion of vitamin D to its active form is dependent on Magnesium and just supplying the body with calcium and vitamin D may not be enough to re-instate a healthy calcium balance. Furthermore, calcium loading can undermine the magnesium status further.

Regards

Kathryn 

Milking theCalcium Myth

KathrynAlexander

www.getalife.net.au

 

Itmay surprise you that there is no scientific evidence to support any assertionsthat increased dietary or supplemental calcium builds strong bones. Followingdecades of propaganda by the dairy industry and medical fraternity on the valueof calcium, the results of studies undertaken since the 1980s have failed tosupport this hypothesis.

 

Withthe prevalence of osteoporosis and low bone mass escalating, where 10 millionAmericans currently suffer with osteoporosis and a further 34 million have lowbone mass  (these figures represent55 percent of the 50+ age group) ¹ and with the health bill forrelated fractures now exceeding US$18 billion per annum, ² researchis focusing on the real factors that determine bone density.

 

 

The calcium myth exposed

Wehave long known that indigenous communities in India, Japa and Peru, have a very low incidenceof bone fracture on an average daily calcium intake of less than 300 mg/day.Indeed, the incidence of bone fracture in South African blacks, with a dailycalcium intake of 192mg, was 10 times less than reported in African-Americansand 17 times less than white Americans. ³

Todate, various studies that have tried to prove the hypothesis that increaseddietary calcium intake has a positive effect on bone health have failed. In1980 a prospective 12 year study involving 77,761 women examined whether higherintakes of dietary calcium during adult years would reduce the risk ofosteoporotic fractures. The study found no evidence that a higher intake ofdietary calcium reduced fracture incidence and furthermore went on to statethat the “data [did] not support the hypothesis that higher consumption of milkor other food sources of calcium by adult women protects against hip or forearmfractures.” ⁴

In 1990, 81 pre-pubescent girls(average age 11.9 years) were tracked for 6 years. As teenagers gain 40-60percent of their skeletal mass during adolescence (and this underpins bonehealth in later life) it is easier to assess key influences on bone healthduring this period. The researchers found that none of the girls with lowcalcium intake (500mg/day) showed any difference in bone development from thosewith high intake (1,500mg/day). What the authors did find was that exercise was a primary determinant inbone mineral density and that peak hip mineral density was determined by dailyexercise such as walking rather than intense bursts of exercise.⁵

 

Focus on vitamins D and K

Wecan now be confident that poor bone density is not due to a primary calciumdeficiency, however it can be caused by a secondary calcium deficiency – thatis factors that impair its absorption, increase its losses via the kidney orinhibit mineralization of bone.

 

Therole of vitamin D immediately springs mind. Vitamin D is not only essential forthe absorption of dietary calcium, but also stimulates the bone-building cells(osteoblasts) to produce osteocalcin, a protein that binds calcium. The bestsource of vitamin D is from sunshine. The action of the sun on the skinconverts cholesterol to vitamin D which is then rapidly absorbed. The kidneysconvert it to its active form, calcitriol, which stimulates the production of acalcium-binding protein required for the uptake and transport of dietarycalcium across the gut. It doesn’t matter how much calcium you take, withoutadequate vitamin D it will not be absorbed. So how much do we need? Studieshave found that at least 800 IUs are required daily to reduce the risk offracture. It is very difficult to get this amount through dietary sources – youwould have to drink at least 8 glasses of milk or eat 250g of salmon to realisethis. However, in a light-skinned person, a 30-minute, full body exposure tosummer sun at noon triggers the release of about 20,000 IU of vitamin D intothe circulation; in a dark-skinned person, this would create about half as muchvitamin D. I am not suggesting that we all strip off at noon, but you can seethat a reasonable exposure of a small area of skin to the sun each day would besufficient to generate enough vitamin D. It is easy to appreciate why peopleliving in tropical climates can utilise their dietary calcium intake moreeffectively than those living at latitudes above 40º, who are dependent onstored vitamin D during the winter months.

 

 

Oncethe calcium is absorbed, its binding to osteocalcin in the bone is dependentupon Vitamin K (RDA 90-120mcg) which is found in green leafy vegetables. TheNurses Health Study (1980) followed more than 72,000 women for 10 years. Dataindicated that the bone-protective effect of vitamin K was greater thansynthetic oestrogen in post menopausal women and that nurses who got the mostvitamin K were a third less likely to get a hip fracture – indeed women who atelettuce daily slashed their risk of hip fracture by 50% compared to those whoate it once a week or less. ⁶ All green vegetables are good sourcesof vitamin K, but 1 cup of cooked broccoli will give you 420 mcg of vitamin K.

 

 

Acid/Alkaline connection

However,getting enough calcium and vitamin D isn’t enough. There are many studies fromHarvard, Yale ⁷ and San Francisco ^{8, 9} universities thatindicate that diets high animal protein and low in fruit and vegetablesincrease renal (kidney) excretion of calcium and the bone marker, N-telopeptide(TNX) (indicating a skeletal origin for the excess calcium output), correlatingto a significant increase in rate of hip fracture.^, Protein derivedfrom vegetable sources exerted none of these negative effects. So it doesn’tappear to be the amount of protein you have, but the type.

 

 

Netacid excretion

Aby-product of animal protein digestion is sulphuric acid, an acid ash. Thekidneys are responsible for eliminating acids, but there is a limit to thespeed at which they can do this and their concentrating capacity. Therefore, wehave an efficient buffering system within the body – the bones. A slight dropin pH (more acid) stimulates osteoclasts (bone dissolving cells) to digest boneprotein and release bound calcium in exchange for the acidity. To underlinethis, the Nurses Health Study showed that women who had five or more serves ofred meat per week had a significantly increased risk of forearm fracturecompared to less than one meal per week.¹⁰

 

 

However,if you take foods that leave an alkaline ash, such as your fruits andvegetables, or if you exchange animal protein for vegetable protein (beans,rice), which comes with its own buffers (can neutralize its own acidity), thebones are spared. In 1997 Appel et al ¹¹ showed that by increasingfruit and vegetables from 3.6-9.5 serves daily, calcium excretion decreasedfrom 157mg/day to 110mg/day.

 

 

Thishas major ramifications. A chronic net acid loading over many years will slowlydissolve the bones. A daily negative calcium balance of 50mg over 20 yearsamounts to a total loss of 365g, equivalent to half the bone calcium in femalesand one-third bone calcium in males. Furthermore, in the elderly the kidneyshave a reduced capacity to eliminate acids. Consequently, their blood pH tendsto be more acidic resulting in greater renal calcium losses and acceleratedbone loss.

 

Sodiumchloride

Sodiumchloride is an acid salt. UCSF (University of California, San Francisco)undertook a study to determine the effects of a high salt diet (9g) on calciumexcretion and bone loss. They found that a positive calcium balance wasmaintained on the low salt diet (2g/day), but on the high salt diet (9g/day)calcium and NTX excretion increased 33 and 23 percent, respectively. However,adding 3.5g of potassium bicarbonate, an alkaline salt (an amount equivalent toeating 10 bananas) to the high salt diet, reversed the results leading to apositive calcium balance. The alkaline salt neutralized the effects of the highsodium acidic load. ¹² (Sodium bicarbonate, although an alkalinesalt, does not match the effects of potassium salts.) Imagine what the resultsmay have been on a low salt, high potassium diet!

 

CocaCola and Pepsi

Softdrinks that are high in phosphoric acid will also leach calcium and reduce bonedensity. Coca Cola has a pH 3.0. This means that if you take 330mls you wouldneed to produce 33L urine to remove the acidity via the kidneys. Obviously youcan’t do this; so the bones will buffer the acidity. All women are at risk fromthe effects of cola drinks, especially teenagers, who are laying down theirbone calcium, and post-menopausal women. ¹³

 

My advice

 

§      Think twice about going on high protein/lowcarbohydrate or ketogenic diets

§      Reduce your amount of animal protein and counter-balancewith quantities of fruits and vegetables

§      Reduce your salt intake

§      Reduce your caffeine and alcohol intake (acid-formers!)

§      Ensure plenty of magnesium-rich foods (legumes, grains,nuts) – magnesium is required for vitamin D activity

§      Make sure you take greens (for vitamin K)

§      Expose yourself to sunshine daily; and

§      Exercise daily – this stimulate the bone forming cells.

 

1.Prevalence and incidence of osteoporosis http://www.wrongdiagnosis.com/o/osteoporosis/prevalence.htm

2.National Osteoporosis Foundation http://www.nof.org/osteoporosis/diseasefacts.htm

3. Sorting through the calciummyths; http://www.vegsource.com/articles/calcium_update.htm

4. Feskanich, D. et al; Milk,dietary calcium, and bone fractures in women: a 12-year prospective study. Am J Public Health; 1997; 87:992-7.


5. Lloyd, T. et al.; Adult femalehip bone density reflects teenage sports-exercise patterns but not teenagecalcium intake;PEDIATRICS Vol. 106 No. 1 July 2000, pp. 40-44 http://pediatrics.aappublications.org/cgi/content/full/106/1/40

6.Mitchell, T., Vitamin K; LE magazine;Feb 2000 http://www.lef.org/magazine/mag2000/feb00-report.html

7. Abelow BJ, et al.; Cross-culturalassociation between dietary animal protein and hip fracture: a hypothesis. Calcif Tissue Int; 1992;50(1):14-18. http://www.springerlink.com/content/35211uv240638198/

8. Sellmeyer, D. et al., A highratio of dietary animal to vegetable protein increases the rate of bone lossand the risk of fracture in post-menopausal women; Am J Clin Nutr 2001 Jan;73(1):118-22

9. High Animal Protein Intake MayIncrease Risk Of Bone Loss And Fractures In Elderly Women, UCSF Study Finds Science Daily; Dec. 28, 2000 http://www.sciencedaily.com/releases/2000/12/001227082125.htm

10.Feskanich, D. et al.; Proteinconsumption and bone fractures in women Am J Epidemiol 1996 Mar 1;143(5):472-9.

11.  Barzel, U. S. et al; Excess Dietary Protein Can AdverselyAffect Bone J NutrVol. 128 No. 6 June 1998, pp. 1051-1053 http://jn.nutrition.org/cgi/content/full/128/6/1051

11. Harris, E.; Potassium-richfoods can help offset high salt diet contribution to osteoporosis, UCSF studyfinds UCSF News Office 23 May 2002 http://pub.ucsf.edu/newsservices/releases/200307221

13. Tucker, K et al.; Colas, butnot other carbonated beverages, are associated with low bone mineral density inolder women: The Framingham Osteoporosis Study http://www.ajcn.org/cgi/content/abstract/84/4/936

 

 

 

Sorry, but this is nonsense. Fear-based nonsense that promotes the notion that it's very hard to get good nutrition, that dietary supplements are mysterious and hard to understand and that some one who doesn't understand the published science has some powerful kind of answers not available to the average person. Calcium supplements do build bone -- there are many studies that show how simple, easily accessed calcium supplements can do wonders for bone health. Saying they are "synthetic" confirms that the author of the statement doesn't understand simple nutritional chemistry and how "natural" and "synthetic" are defined. Keep reading and learn for yourself and you'll be amazed at how easy it can be to get good,health-giving nutrition.

I'm sorry Kathryn. This is so poorly referenced and created with such fear-based nonscience it's going to harm people who believe what you said. Referencing web sites is not regarded as confirming any credibility, and the studies you site (Nurses Health Study) are in some cases completely inconclusive questionairre-based studies that have been shown to produce notions that are not supportable.

I suggest you wait and see what happens - it may work. And then Vitamin D can increase the absorption of calcium supplements substantially, and it's very likely that he's deficient in vitamin D, as most people are, even if they get a little sunlight. Taking vitamin D3 should be recommended by his doctors. Of course, they may not recommend as much as the experts are right now. Consider that 2400 IU per day is the No Observed Adverse Effect Level, but he may need more.

blobby  PLEASE!!!  Calcium is an element - there is no such thing as synthetic vs natural.  The way it is carried can be and that can affect digestion / absorption.  Although Green leafy veggies are a good source of calcium you could never eat enough to get enough calcium.   The statement that most supplements are useless is both unscientific and not true.  All supplements work - some better than others.

You don't need enzymes to absorb calcium - you need an appropriate ratio of calcium to magnesium, phosphorous , vitmin D and some of the B vitamins.   Enzymes are part of a metabolic cycle not digestion/ absorption.

 Sugar does not require buffering - it is absorbed mainly as glucose &  fructose  (there are other "ose"  sugars but in very small quantities).  These two sugars will either be used for energy by active tissue, stored as glycogen or stored as fat.  The main downside of excess sugar is the affect on insulin (the fat storage hormone) and the lack of nutrients. 

L. Lee Coyne Ph.D.
 

"Milking the Calcium Myth " is a classic example of bias article selection to support a position.

Understand this -- bones are at least 50% protein - calcium and other mineral supplementation will have a modest affect when protein intake is ignored.

Check these two items  

 1.  Protein intake: effects on bone mineral density and the rate of bone loss in elderly women

Prema B Rapuri, J Christopher Gallagher and Vera Haynatzka American Journal of Clinical Nutrition, Vol. 77, No. 6, 1517-1525, June 2003
In the cross-sectional study, a higher intake of protein was associated with higher BMD. (Bone Mass Density)--

2.       Healthy Bones

              By

L. Lee Coyne Ph.D. 

Published in Impact Magazine Feb 2005 

More women will die from complications of osteoporosis than from breast cancer,

cervical cancer, and heart disease combined according to a paper published in the journal Geriatrics in May 2000. One of every two women over 50 will suffer an osteoporosis-related fracture in her lifetime. And, incredibly, you can do something about it.  Exercising, quitting smoking, eating adequate protein and getting adequate calcium increases your chances of beating this formidable opponent.

 If you are a woman over forty, you may be starting to worry about bone health. Everyone loses bone as they age. By the time a women is told she has osteoporosis, her gradual loss of bone mass has been progressing for years. Men lose bone too, but only about half as fast as women.                                                                         <