Red Hot Mamas In Charge of Change.
By: Red Hot Mamas
Published: May 26, 2010
According to the latest studies, it may be time to clean out your medicine cabinet and toss out those calcium pills. Calcium supplements aren’t as beneficial as we once thought they were and may actually now be more harmful. Older people consuming more than 500 mg/day of calcium through a supplement are 30% more likely to have a heart attack than those who don’t take calcium at all. For the millions of people taking them daily, this news may come as quite a surprise.
According to a recent study released in the British Journal of Medicine, calcium supplements have a limited effect on bone strength and contribute to a small increase in the risk for heart attacks in adults. The study included 11 randomized controlled trials of calcium supplements involving over 12,000 people with an average age of 40 or over. Limited benefit was found for all who took part in the study and the risk of heart attack was seen regardless of gender and independent of age and the type of supplement given.
We all know calcium becomes increasingly more important for women during menopause as we face an increased rate of bone loss and an increase in the risk for osteoporosis. According to the National Osteoporosis Foundation, all adults under age 50 need a total of 1,000 mg/day of calcium. For those 50 and older, 1,200 mg/day is recommended. Recommended sources of calcium include the amount of calcium you get from both food and supplements. Millions of post menopausal women increase their daily calcium intake by reaching for supplements in the medicine cabinet, although food remains the best source.
The new research findings do not imply that people should reduce the amount of calcium in their diet. Food is the best source of calcium! Calcium-fortified foods mean calcium has been added to that food. Juices, soymilk, cereals, waffles, breads, snacks and even some bottled waters are fortified with calcium. Foods that are naturally high in calcium include dairy products- milk, yogurt and cheese. Smaller amounts of calcium can be found in other foods as well including bok choy, broccoli and kale as well as canned sardines, salmon and shrimp. Read the labels to see how much calcium is in each food. Some calcium rich foods for thought:
- One cup of yogurt can be a way to get 30% of your recommended daily calcium and 20% of your daily vitamin D
- Got milk? It only takes 8 oz. of milk to get 30% of your daily dose of calcium. If it’s fortified with vitamin D, all the better
- Say cheese! Cheese is packed with calcium; get 30% of your daily dose with just 1.5 oz. (think of a set of dice)
- Sardines- those tiny little fish packed in cans are loaded with calcium and vitamin D. Add them to pasta or a salad.
- Just like Popeye- A single cup of cooked spinach contains almost 25% of your daily calcium. Don’t forget all the fiber, iron and vitamin A it’s packed with.
- Collard greens- One cup of cooked collards contains more than 25% of your daily calcium. Add it to pastas or an omelet.
According to the National Osteoporosis Foundation, osteoporosis affects an estimated 10 million Americans. Although osteoporosis is not an inevitable disease caused by menopause, estrogen and other hormones are connected to bone density. They help absorb the calcium and magnesium to build healthy bones. So it is all the more important to ensure your diet is high in these vitamins and minerals. You don’t necessarily need to take a supplement if you receive adequate vitamin D from exposure to sunshine and your diet includes enough calcium-rich, yummy foods. Talk with your clinician to determine how these new clinical findings affect your health profile.
References:
Craig, Iona. “Calcium Supplements Raise Heart Attack Risk by 30% in Study of 11 Trials.” Bloomberg News. N.p., 29 7 2010. Web. 10 Aug 2010. website.
Gardner, Amanda. “Calcium Supplements May Boost Heart Attack Risk.” CNN Health. N.p., 30 7 2010. Web. 10 Aug 2010. website
Maugh, Thomas. “Calcium Supplements Increase the Risk of Heart Disease in the Elderly, Study Says.” Booster Shots. LA Times, 29 7 2010. Web. 10 Aug 2010. website.
Wilkinson, Emma. “Calcium Pills ‘Increase’ Risk of Heart Attack.”BBC News. N.p., 29 7 2010. Web. 10 Aug 2010. website.
