Dairy products, specifically milk is one of the beverages still aggressively pushed on children as a health promoting food, especially relating to strong bones.
What's interesting about cow's milk is that the more people drink, the more likely they are to die or experience a bone fracture and other diseases. The risks are especially pronounced for women.
Taking into account studies from around the world, the systematic review and meta-analysis found that those who took calcium were just as likely to suffer from fractures as those who did not.
Dr Ian Reid from the University of Auckland in New Zealand stated that the focus on treating bone diseases, such as osteoporosis, needs to be elsewhere.
"I think we've actually misdirected a whole lot of effort into the use of calcium supplements, in particular in North America, where use has been higher for last 30 years," he said.
The dairy industry has been hard at work the last 50 years convincing people that pasteurized dairy products such as milk or cheese increases bioavailable calcium levels. This is totally false. The pasteurization process only creates calcium carbonate, which has absolutely no way of entering the cells without a chelating agent. So what the body does is pull the calcium from the bones and other tissues in order to buffer the calcium carbonate in the blood. This process actually causes osteoporosis.
Pasteurized dairy contains too little magnesium needed at the proper ratio to absorb the calcium. Most would agree that a minimum amount of Cal. to Mag Ratio is 2 to 1 and preferably 1 to 1. So milk, at a Cal/Mag ratio of 10 to 1, has a problem. You may put 1200 mg of dairy calcium in your mouth, but you will be lucky to actually absorb a third of it into your system.
Over 99% of the body's calcium is in the skeleton, where it provides mechanical rigidity. Pasteurized dairy forces a calcium intake lower than normal and the skeleton is used as a reserve to meet needs. Long-term use of skeletal calcium to meet these needs leads to osteoporosis.
Dairy is pushed on Americans from birth yet they have one of the highest risk of osteoporosis in the world. Actually, people from the USA, Canada, Norway, Sweden, Australia, and New Zealand have the highest rates of osteoporosis. The research investigated putative mechanism by which calcium intake affects bone health namely by increasing bone mineral density (BMD). BMD is a surrogate endpoint for fracture risk that allows biological effects to be explored in randomised controlled trials of modest size.
Following old information
The results from the new study flies in the face of long-held beliefs that calcium makes for stronger, better bones.
For years, US guidelines have advised men and women to take anywhere from 1,000 to 1,200 mg of calcium per day to help prevent fractures and improve bone density.
Reid said this likely lasted for so long due to an over-reliance on studies from the 1970s and 1980s.
Now, there are more sophisticated bone density studies, and none have shown the need for anything more than 500mg of calcium per day for bone density health.
Going a step further, the study said too much calcium may cause build ups in the arteries or in the kidneys, which can cause ailments such as heart disease or kidney stones respectively.
"Dietary calcium intake is not associated with risk of fracture, and there is no clinical trial evidence that increasing calcium intake from dietary sources prevents fractures," the study said.
"Evidence that calcium supplements prevent fractures is weak and inconsistent."
Methodology of the study
The researchers looked at two studies, finding in one that increasing calcium intake from supplements increases bone density by 1% to 2%, something they said is unlikely to create a meaningful reduction in the risk of fracture.
"This is not a cumulative benefit," Reid said. "It's only 1% at any year. It's a one off small gain. When you look at the fracture data in the large high quality studies carried out in the last 10 to 15 years, we found there is no total benefit to total number of fractures. There may even be an increase. I think we should really be deleting calcium as a significant tissue in management of osteoporosis."
In another study, researchers found that dietary calcium is not associated with risk of fracture, with no clinical evidence finding that increase in consumption helps prevent fractures.
Professor Karl Michaelsson from Uppsala University in Sweden wrote in an accompanying commentary with the study that the although recommendations point to those over 50 taking calcium, most will not benefit by increasing their intakes.
"The weight of evidence against such mass medication of older people is now compelling, and it is surely time to reconsider these controversial recommendations," he wrote.
Supplement Quality Key
While some dairy may be useful to help the elderly keep weight on their body as they get older, many low-quality calcium supplements appear to be ineffective for bone health.
Most supplements on the supplement market today contain calcium carbonate which is an inferior form of calcium and manufacturers attach a simple chelating agent like citric acid to make it more absorbable, however the end product is inferior to other calcium supplements such as calcium orotate, which is the only known form of calcium which can effectively penetrate the membranes of cells.
Many of these supplements are increasing the risk of kidney stones and abdominal problems and whose risks are greater than the benefits.
"They've been so entrenched and supported by industry for so long that it's taking a while to turn around," Reid said.
Effective Supplementation
If you want to supplement for calcium intake you must seek a reputable and balanced calcium/magnesium formula. Researchers examined 21 formulations of calcium carbonate (both natural [i.e., oyster shell] and refined). Four out of seven natural products and four out of 14 refined products, including brand products, had measurable lead content. A research team in California found essentially the same contamination in calcium supplements.
Acid rebound. Calcium carbonate may cause acid rebound: the stomach overcompensates for the high dose of calcium carbonate, which is alkaline, by churning out more acid. For that reason, people with a history of stomach ulcers are advised that they may not tolerate it and may have to switch to calcium citrate.
Constipation. Calcium supplements can have a mild binding effect but by themselves don't usually cause serious constipation. But if you're taking another supplement or medication that binds the stool, the addition of calcium supplements could cause a problem.
Too much calcium. Although it doesn't happen often, some people have taken so much calcium that it causes hypercalcemia, an above-normal level of calcium in the blood since most of the calcium carbonate is not absorbed. Hypercalcemia may cause nausea, vomiting, confusion, and other neurological symptoms.
The type of minerals in the formula determines the absorption levels: Opti-Cal/Mag with Vitamin K2 is a co-enzyme complex, heat-stabled molecules that must be associated with another enzyme for them to perform their function in the body. It is necessary in the utilization of vitamins and minerals for proper delivery to the cell nucleus. One study found that Opti-Cal/Mag complex is 8.79 times more absorbed into the blood than calcium carbonate and 2.97 times more than calcium gluconate.
6 WAYS TO BUILD STRONG BONES
1. Eat calcium rich foods
Eat foods high in calcium. The best food sources are non-pasteurized raw dairy sources such as raw milk/yogurt, as well as bony fish, such as sardines. Leafy green veg such as kale, broccoli and spinach are also rich in calcium. Dried herbs and dried fruits such as figs and currants are also good choices. Seeds such as sesame, chia and flax are also rich sources of calcium. Also, enjoy foods that contain sulfur such as garlic and onions.
2. Food selections/combinations are critical
Try not to eat whole grains and calcium-rich foods at the same time. Whole grains contain a substance that binds with calcium and prevents proper absorption. Some foods that contain compounds such as oxalic or phytic acids, such as sweet potatoes, beans, rhubarb, celery and beets, can also decrease the amount of calcium that's absorbed when eaten at the same time as calcium-rich foods.
Comment: It's best to avoid grains altogether. Not only do the phytic acids prevent absorption of calcium, they prevent absorption of other important minerals as well. Plants bite back: The surprising, all-natural anti-nutrients and toxins in plant foods
3. Avoid the causes of mineral excretion
Pass on phosphate-containing foods such as soft drinks. Phosphorus causes the body to excrete calcium. Limit or avoid high-protein animal foods. A diet high in protein causes calcium to be excreted from your body. Decrease caffeine consumption. People who smoke have significantly lower bone density, while drinking alcohol can also prevent your bones from absorbing the maximum nutrients from your food.
4. Get more Sunlight and Vitamin D
Vitamin D helps the body absorb calcium. Although some is found in oily fish, our main source comes from the effect of sunlight on your skin. It's estimated that half of us have a deficiency because we don't get outside enough or because we always use sunblock. It is especially important to maximize sun exposure between May and September to keep vitamin D levels topped up. Just 10 minutes of sunlight a day on bare arms and your face can cut your risk of bone fractures by a third. A half hour exposing your torso is equivalent to roughly 10,000 units of Vitamin D.
5. The right exercise
Another vital way to boost your bones is weight-bearing exercise --basically anything that has you upright and using your body weight. Good choices include squatting, rope skipping, aerobics, plyometrics, dancing or brisk walking. "Research shows that if you don't exercise you end up weeing out all the calcium you take in instead of storing it in your bones," warns Professor Dawn Skelton, an aging and health specialist at Glasgow Caledonian University. "Ideally we should aim for 150 minutes of moderate activity per week. "Put simply, the more hours we spend on our feet, the fewer bone breakages we should have in later life."
6. Avoid Medications and Medical Therapies
Acid-blocking medications used for heartburn and other gastrointestinal conditions can block the absorption of calcium through the stomach walls. Stomach acids break down food during the digestive process, allowing the nutrients to become absorbed into your body. Medications designed to stop acid production or decrease the amount of acids present in your stomach can have a negative effect on calcium.
Source:
aicr.org
harvard.edujamanetwork.com
bmj.com
All I see is the same old tired medical doctor advice. Go to any medical doctor web site, hell go the the National Institute of Health (NIH) and here is their recommendation to keep your bones healthy, here's a quote:
"Eat a well-balanced diet rich in calcium and vitamin D. Good sources of calcium include low-fat dairy products, and foods and drinks with added calcium. Good sources of vitamin D include egg yolks, saltwater fish, liver, and milk with vitamin D. Some people may need to take nutritional supplements in order to get enough calcium and vitamin D. Fruits and vegetables also contribute other nutrients that are important for bone health."
That's right folks, calcium and vitamin D, also eat nutrient dense foods , exercise, don't drink and smoke. That has to be the most incomplete worthless advice I've ever seen or heard. Medical doctors are not trained in nutrition, that's why you get the same old worthless advice from them. You also get the same worthless advice from registered dietitians, because they are taught from books written by medical doctors, and medical doctors don't know squat about nutrition.
Ladies and gentlemen, last time I checked your bones are made of calcium, magnesium, phosphorous, copper, selenium, a host of other minerals, all attached to a frame of cartilage. So I ask you, how can you keep your bones healthy if the advice is calcium, vitamin D, get some exercise and don't drink or smoke.
The other thing they love to say is "eat the four food groups, with nutrient dense foods and you'll stay healthy." What a pile of steam hose pucky. First there is no such thing as nutrient dense foods, it's a myth. In order for foods to have minerals, there has to be minerals in the soil. Minerals are like gold silver and oil, they run in veins and pockets. There is no where on the planet where the soil contains all the minerals you need to stay healthy.
Here's the really important thing the medical community misses, because they no absolutely nothing about farming. In order for a plant to absorb a mineral, the mineral has to turn into a liquid by the bacteria in the soil. Modern farming has prevented this from happening because......PESTICIDES KILL THE BACTERIA. No bacteria, no minerals in the plant! The mineral content of corn has dropped 400% in the last 20 years, thank you Monsanto.
Here's where I'm going to get the snarky comments. Not only is it possible to keep your bones healthy your entire life, but if you have lost bone, it's possible to get it back. Also, you'll need to consume glucosamine and condrointin for your joints, and I don't mean the one or two pills the bottle recommends. Your bones are alive, if it take X amount of nutrients to keep them healthy, then it takes two to three times that amount to grow them back. If you weight 300 pounds you need more nutrients than some one that weighs 100 pounds. The people that think they know what they are talking about, are just clueless. Especially the one that tell you to avoid supplement. I take the most absorb-able calcium on the planet (97%), along with 59 other minerals, 16 vitamins, 12 amino acids and two essential fatty acids. Here's where the wizards of smart will think I'm lying. For 2 years I consumed 5000 milligrams of calcium a day and I continue to consume 2400 milligrams a day and will for the rest of my life. Not only have I grown back bone, I no longer take thyroid medication, my eye sight has improved, and I no longer have sleep apnea. This has all been accomplished with the supervision of a Naturopathic doctor. By the way, this is a well kept secret, Naturopaths are trained in nutrition. There is only one company I trust for my supplements, Youngevity.