In a study published in the
British Medical Journal in July 2010, researchers at the University of Auckland conducted a meta-analysis of calcium supplement studies. Eligible studies were randomised, placebo controlled trials of calcium supplements (>or=500mg/day), with 100 or more participants of mean age more than 40 years and study duration more than a year. The lead authors of eligible trials supplied data. Cardiovascular outcomes were obtained from self reports, hospital admissions, and death certificates.
The conclusion, calcium supplements (without coadministered vitamin D) are assoiciated with an increased risk of myocardial infarction (heart attack).
When taking calcium supplementation you must have the fat soluble mineral activators vitamin D and vitamin K2 to adequately absorb calcium.
If the calcium doesn't properly absorb, it won't get where is should go, the bones, instead it will be deposited in the tendons and joints as bone spurs, as calcium oxalate kidney stones or even as calcified atherosclerotic plaques.
When purchasing calcium, the best is to look for a liquid form that includes Vitamin D3, Magnesium, Zinc, and Vitamin K2, if possible.
Note: magnesium supplementation should be in a magnesium to calcium ratio of 1:2 ratio.
Another alternative is to get your adequate amounts of calcium through what you eat. When you eat a healthy diet rich in natural foods such as vegetables, beans, nuts, and seeds, it is easy to obtain sufficient calcium.
Researchers found that those who eat the most fruits and vegetables have denser bones. They concluded that fruits and vegetables are rich in potassium, magnesium, vitamin K, calcium and other nutrients essential for bone health, and because they are alkaline, not acid-producing, they do not induce urinary calcium loss. (1)
Most unprocessed, natural foods contain calcium, for instance, one four-ounce serving of steamed collards or kale has about the same amount of calcium as one cup of raw milk.
Below are some unprocessed, natural foods and their approximate calcium levels:
- Broccoli, two cups................150mg
- Collard greens, two cups........600 mg
- Garbanzo beans, one cup.......100 mg
- Kale, two cups....................350 mg
- Milk (raw), one cup..............300 mg
- Orange, one........................60 mg
- Romaine lettuce, 4 cups.........150 mg
- Sesame seeds, 1/4 cup..........350 mg
- Spinach, two cups................500 mg
- Sweet potato, two cups..........150 mg
- Turnip greens, two cups........ 500 mg
Note: Milk has a calcium absorption rate of about 32 percent, while green vegetables are rated at being over 50 percent.(2)
(1) Tucker KL, Hannan MT, Chen H, et al. Potassium, magnesium, and fruit and vegetable intakes are associated with greater mineral density in elderly men and women. Am J Clin Nutr 1999;69(4):727-736
(2) Weaver CM, Plawecki KL. Dietary calcium: adequacy of a vegetarian diet. Am J Clin Nutr 1994;59(suppl):1238S-1241S
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