Taking Calcium for Optimum Health: Dietary Sources or Supplements?

A recent study from The American Journal of Clinical Nutrition concluded that in one specific situation, diet was a better source of calcium than supplements. At Vitabase, we agree that the diet is usually the best source for obtaining vitamins, minerals and other nutrients. However, many nutritionists believe that most individuals fail to get enough of many nutrients (including calcium) through diet alone.

Monroe, GA (PRWEB) May 14, 2007 -- A recent study published in The American Journal of Clinical Nutrition concluded that postmenopausal women achieved better results including higher bone mineral density (BMD) when their calcium intake came from dietary sources as opposed to calcium supplements. Nutritionists in general agree that the diet is usually the best source for obtaining most vitamins, minerals and other nutritional needs. They also agree, however, that many individuals fail to meet recommended daily intake needs in any number of nutrients through diet alone. Calcium is prime example of a nutrient often deficient in our diets.

Diet alone is often insufficient
The 1997 Dietary Reference Intakes (formerly Recommended Dietary Allowances) recommends adults get 1000-1200 mg/day of calcium. Postmenopausal women need up to 1500 mg/day if they are not on estrogens. However, research indicates that as many as 75 percent of Americans do not get enough calcium through their diet. The average woman over 50 gets less than one-half the recommended amount. So while studies show that dietary calcium is more effective, the fact is that many people just are not getting what they need and may need to include a good calcium supplement in their daily regimen.

Factors contributing to reduced calcium
Insufficient dietary intake of calcium is not the only reason individuals may need additional supplementation of calcium. The more protein consumed, the more calcium excreted in urine. Each gram of protein may mean one to one and one-half milligrams of calcium lost through urine. With the average woman needing 50 g of protein daily but consuming up to 200 g, the amount of lost calcium can easily exceed 200 mg. In addition, high intake of caffeine, sodium, or phosphates (carbonated drinks are a prime culprit here) can increase the loss of calcium by the body. One other group of individuals may mistakenly believe they do not need a calcium supplement - those taking prescription drugs for osteoporosis. A report published in the March 2005 issue of The Journal of Women's Health concluded that a majority of patients taking osteoporosis prescription drugs thought they no longer need calcium or vitamin D. However, because of this they are probably not getting the greatest effect from these drugs.

Potential Benefits of Calcium
Calcium and calcium supplements have been studied extensively. In a summary of studies Natural Standard identified at least 22 uses for calcium which have been clinically examined. In a majority of the studies, calcium was obtained through supplements as opposed to through dietary means. Eleven of these uses had scientific studies showing good to strong evidence for using calcium effectively. A few of the more notable uses include: bone loss - multiple studies found that the elderly and postmenopausal women could reduce the loss of bone density through calcium supplementation; osteoporosis - while calcium alone does not reverse osteoporosis, when combined with vitamin D and other pharmaceutical treatments greater efficacy was noted; high blood pressure - several studies indicate that including calcium can have blood pressure lowering effects; premenstrual syndrome - studies have identified a link between low dietary intake of calcium and PMS.

Supplements
A majority of clinical studies on the effects of calcium utilize supplements as the method of incorporating calcium in the diet. Supplements can provide calcium in several different forms. Calcium carbonate can be refined from limestone, natural elements of the earth or from shell sources and is found often in antacids like Tums. While a viable source, too much calcium carbonate can result in other nutrients not being properly absorbed. Calcium citrate is a chelated form of calcium which simply means the calcium is combined with another substance to make it easier for the body to assimilate. Calcium gluconate and calcium lactate are other examples of chelated calcium which may be found in supplements.

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