Calcium Supplementation

Calcium is an important mineral in preventing osteoporosis.  This is particularly important in women, though it is becoming increasingly clear that men get osteoporosis also.  Osteoporosis leads to bones that fracture easily. The vertebrae compress in all of us as we age, with resulting height loss and back pains.  With osteoporosis, this process is accelerated, with height loss of several inches not uncommon.  In addition, there is an increased risk of hip fracture, a potentially life-threatening complication of older age.  Bone density is at its peak at age thirty in women.  After age thirty, there is progressive bone loss.  By maintaining a calcium intake of 1000mg. daily, in addition to 400i.u. of vitamin D, weight bearing exercise, and avoiding bone damaging activities, such as smoking and alcohol overusage, one can reduce the likelihood of progressive bone loss.

Food sources of calcium include milk, cheese, soy, yogurt, calcium supplemented orange juice, and a few others.  If one can eat four servings of these daily, each serving of which is about 250 mg. of calcium, one can get adequate calcium.  After menopause, one needs 1500 mg., or 6 servings.

Many of these foods are high in calories and cholesterol.  Few people get enough calcium in the diet.  Supplementation becomes important, starting at a young age.  Once bone is lost, it is hard to build up again.

Calcium prevents absorption of other supplements, and is best absorbed when taken with  meals.  Calcium can be constipating, and it best absorbed without being constipating when taken with magnesium, i.e. CALMAG.  (Magnesium causes diarrhea.)  We recommend calmag citrate, or any other type of calmag, as a supplement.  It should be taken with meals, in divided doses three times daily.  We have an excellent supplement, by Metagenics, at the checkout area.

Tums, Caltrate, chewable Viactives, and lots of other calcium supplements are available.  They are excellent, but predispose to constipation.  Magnesium citrate supplements, about 250 mg. of magnesium, could be taken with these, to counterbalance the constipating effect of the calcium.  As long as there is good kidney function, moderate supplements of magnesium should be safe.

Do not overlook alcohol, tobacco, sedentary lifestyle, lack of menses, and possibly coffee as causes of extra bone loss.

The insurance companies allow bone density testing around menopause, or earlier if there are specific reasons.  Genetic influences also play a large roll.

We have an excellent bone density testing machine in the office.