Calcium supplements, anyone?

Adequate calcium intake is widely known for its association with bone health and the prevention of osteoporosis later in life.  From an early age, we are all told to drink milk and eat dairy for stronger bones and teeth.  What is not as much known to a few is the important role calcium has in blood clotting, fat metabolism, insulin recreation and the regulation of body weight, muscle contraction and the regulation of normal heart rhythms and nerve functions.

Going through pre-consultation forms, it came to my attention that a lot of people are on calcium supplements, either through self-referrals or as advised by medical doctors who seem to generally prescribe them for those above 40 years of age and routinely for perimenopausal or menopausal women.  

Are supplements the right approach though? Is there a magic pill that could really guarantee strong and healthy bones later in life irrespective of dietary intake?

While most would argue in favour of supplements given the availability and ease of use, scientific evidence may be different.

A recent study1, confirming earlier results of experimental studies, suggests that supplemental calcium could in fact be harmful to those at higher risk of cardiovascular disease (CVD) and impaired calcium metabolism like diabetics due to its effect on abruptly increasing the levels of calcium circulating in the blood.  This alteration in the calcium homeostasis may aggravate insulin resistance even further, thereby increasing the risk of CVD by 2 – 4 times.

Dietary calcium intake up to 2000 mg/day was shown to maintain blood calcium levels at safe ranges, however, calcium supplements, even at low doses can instantaneously increase circulating blood calcium above normal ranges for 8+ hours.

So, in conclusion, back to nature is the answer to long-term health and longevity!!

I invite you all to be cautious of supplemental calcium and target dietary sources.  Calcium is abundant in the list below so pick and choose but aim for a varied diet.

-       Dairy and milk

-       Green leafy vegetables (with the exception of spinach which contains high levels of calcium which the body is unable to digest in full)

-       Edible fish bones (Sardines and Pilchards)

-       Seeds (chia, poppy, sesame)

-       Nuts (almonds)

-       Soy (milk, edamame, tofu)

-       Fortified flour