Dr. Fuhrman Speaks on Calcium, Vit. D, and Osteoporosis

Dr. Fuhrman writes: 

About 10 million Americans already have osteoporosis, and 34 million are at risk.¹ Contrary to popular belief however, low intake of calcium is not the primary cause of osteoporosis. While Americans have the highest calcium intake in the world, we also have one of the highest hip fracture rates in the world.² The standard American diet causes much of the consumed calcium to be lost in the urine. Excess salt, caffeine, sugar, and animal products leach calcium out of bones and promote urinary calcium loss.³ The Nurses’ Health Study followed 72,337 women for over 18 years and found that dairy intake did not reduce the risk of osteoporosis-related hip fractures.⁴

In contrast, vegetables, beans, fruits, nuts, and seeds are rich sources of calcium and other important minerals, and do not promote the urinary excretion of calcium. A three cup serving of raw, chopped greens – like kale, bok choy, or collards – provides the same amount of calcium (or more) as one cup of whole milk. Only 32% of the calcium in the cup of cow’s milk can be absorbed by the human body compared to about 50% for many green vegetables.⁵

Calcium isn’t the only important nutrient for bone health

It's also important to keep in mind that the effect of nutrition on bone health is more complex than just getting adequate calcium. For example, vitamin K also supports bone health, and vitamin K is abundant in leafy greens.⁶ Of course, vitamin D also plays a critical role in regulating bone health. Vitamin D promotes the absorption of calcium in the intestine as well as the activity of bone building cells. Medical studies show vitamin D is more effective than calcium for treating osteoporosis.⁷ The most natural way to obtain vitamin D is through sun exposure, but because of indoor jobs, northern climates, and skin cancer risk it is virtually impossible for most to safely achieve optimal levels of Vitamin D from suns hine alone. Vitamin D supplementation is necessary for most people.

How much calcium and Vitamin D are necessary to protect against osteoporosis?

Most Americans take inadequate amounts of Vitamin D and excessive amounts of calcium. Approximately 50% of Americans are deficient in Vitamin D.⁸ For optimal bone protection, I advise having a blood 25(OH)D test, and then supplementing accordingly to keep Vitamin D levels in the range of 35-50 ng/ml.^9,10 If you have not had yet your blood tested, 2000 IU is a reasonable daily dose to start.

Too much calcium may interfere with Vitamin D's effects on bone health.

Calcium should not be taken in excess, and I recommend limiting supplemental calcium to 400-600 mg. Most of your calcium should be derived from plant foods, not supplements. A recent meta-analysis of many studies has shown that low dose (500 mg) calcium supplementation combined with vitamin D was effective at preventing osteoporosis-related fractures whereas high dose (1000 mg) calcium supplementation was not.^11,12,13 Overdosing on calcium actually deactivates the Vitamin D and can weaken bones. My Osteo-Sun formula is an excellent source of Vitamin D that provides the body with just the right dose of calcium and magnesium and all three in the proper ratio for optimal osteoporosis protection.

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¹NOF. "Bone Health Basics." National Osteoporosis Foundation. 2010. http://www.nof.org/aboutosteoporosis/bonebasics/whybonehealth (accessed February 2011).
²Tsukahara N, Ezawa I. [Calcium intake and osteoporosis in many countries]. Clin Calcium. 2001 Feb;11(2):173-7.
³Vondracek SF, Hansen LB, McDermott MT. Osteoporosis risk in premenopausal women. Pharmacotherapy. 2009 Mar;29(3):305-17.
Massey LK, Whiting SJ. Caffeine, urinary calcium, calcium metabolism and bone. J. Nutr. 1992 3 Sep;123 (9): 1611-14
Sellmeyer DE, Stone KL, Sebastian A, Cummings SR. A high ratio of dietary animal to vegetable protein increases the rate of bone loss and the risk of fracture in postmenopausal women. Study of Osteoporotic Fracture s Research Group. Am J Clin Nutr. 2001 Jan;73(1):118-22.
Teucher B, Fairweather-Tait S. Dietary sodium as a risk factor for osteoporosis: where is the evidence? Proc Nutr Soc. 2003;62(4):859-866.
Wynn E, Krieg MA, Lanham-New SA, et al. Postgraduate Symposium: Positive influence of nutritional alkalinity on bone health. Proc Nutr Soc. 2010 Feb;69(1):166-73.
⁴Feskanich D, Willett WC, Colditz GA. Calcium, vitamin D, milk consumption and hip fractures: a prospective study among postmenopausal women. Am J Clin Nutr 2003;77(2): 504-11.
⁵Weaver CM, Plawecki KL. Dietary calcium: adequacy of a vegetarian diet. Am J Clin Nutr 1994;59(suppl):1238S-1241S.
⁶Shea, MK, Booth SL, Update on the role of vitamin K in skeletal health. Nutrition Reviews, 2008. 66(10): p.549-57.
Iwamoto J, Sato Y,Takeda T, Matsumoto H. High-dose vitamin K supplementation reduces fracture incidence in postmenopausal women: a review of the lit erature. Nutr Res, 2009. 29(4): p. 221-8.
⁷Tilyard MW, Spears GF, Thomson J, Dovey S. Treatment of postmenopausal osteoporosis with calcitriol or calcium. N Engl J Med. 1992 Feb 6;326(6):357-62.
⁸University of California - Riverside (2010, July 19). More than half the world's population gets insufficient vitamin D, says biochemist. ScienceDaily. Retrieved February 17, 2011, from http://www.sciencedaily.com¬ /releases/2010/07/100715172042.htm
⁹Bischoff-Ferrari, H.A., Optimal serum 25-hydroxyvitamin D levels for multiple health outcomes. Adv Exp Med Biol, 2008. 624: p. 55-71.
¹⁰Bischoff-Ferrari HA, Giovannucci E, Willett WC, et al., Estimation of optimal serum concentrations of 25-hydroxyvitamin D for multiple health outcomes. Am J Clin Nutr, 2006. 84(1): p. 18-28.
¹¹Bischoff-Ferrari HA, Willett WC. Comment on the IOM Vitamin D and Calcium Recommendations. Harvard School of Public Heal th: The Nutrition Source, 2010.
¹²Zoler ML. High Vitamin D Intake Linked to Reduced Fractures. Family Practice News, 2010(November 16, 2010).
¹³Bischoff-Ferrari HA, Orav EJ, Willett, WC, et al., A Higher Dose of Vitamin D is Required for Hip and Non-vertebral Fracture Prevention: A Pooled Participant-based Meta-analysis of 11 Double-blind RCTs, in The American Society for Bone and Mineral Research 2010 Annual Meeting2010: Toronto, Ontario, Canada.

Increased Risk of Myocardial Infarction with Calcium Supplementation

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

Shared with:  the healthy home economist

Solstic Cardio for Hypertension and Cardio Health

Nature's Sunshine Solstic Cardio is a convenient drink pack that offers daily nutrition for your cardiovascular system.

Solstic Cardio contains:
*l-arginine - 5 grams - In the body, l-arginine is converted to nitric oxide, which causes relaxation of blood vessels and regulates blood vessel tone and flexibility.
*L-citruline is added to prolong the action of l-arginine in the nitric oxide pathway.
*Resveratrol - a powerful antioxidant that supports the cardiovascular system.
*Vitamin K2 - 25 mcg - contributes to bone health and facilitates calcium absorption.
*Vitamin D3 - 2000 IU - supports immune function, mood and bone health, and helps maintain normal calcium and phosphorous levels in the blood.
*Pomegranate - may support cardiovascular function
*Amino acid blend - l-isoleucine, l-leucine, l-methionine, l-tyrosine, l-threonine, n-acetyl-cysteine, l-glutamine, acetyl l-carnitine
*Grape seed extract
*Sweetened with - natural strawberry and lemon powders, stevia leaf

Recommended Use:
Empty contents of one Solstic Cardio packet into 8-10 oz. of cold water, shake.  Take one packet daily.

Note:
Consult your health care provider prior to using if you are pregnant, nursing or have a known medical condition, including cancer, diabetes, herpes, coronary heart disease, or have had a heart attack.  Consult your health care provider before use if you take any medications including those for diabetes, high blood pressure, heart conditions or erectile dysfunction.

Also recommended while taking Solstic Cardio:
l-Lysine - an essential amino acid (cannot be produced by the body), required by the body for the manufacture of proteins.  It helps ensure adequate absorption of calcium and the formation of collagen for bone, cartilage and connective tissue.  L-Lysine strengthens circulation and helps the immune system manufacture antibodies.

How to Order:
Order online or call Nature's Sunshine directly at 800-223-8225 
mention Acct. # 2902211  
Become a Nature's Sunshine Member and save up to 40%, receive a 1 year free membership with a $40 purchase.

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The Incredible Blueberry

Blueberries are very low in saturated fat, cholesterol and sodium and are a very good source of dietary fiber, Vitamin C, Vitamin K and Manganese.

According to the ND Nutrition Facts and Analysis for Blueberries, 1 Cup of raw Blueberries contains:

• 84 calories
• 4 grams of fiber or 14 %DV
• 24%DV of Vitamin C
• 36%DV of Vitamin K
• 25%DV of Manganese

Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.  Your daily values my be higher or lower based on your individual needs.

Did you know that:

• Blueberries are loaded with carotenoids like lutein and zeaxanthin, and flavonoids like rutin, resveratrol and quercitin (all excellent for the eyes and eye health).
• The pigments that give blueberries their color improve the structure of veins and the vascular system.
• Blueberries are high in the soluble fiber pectin, which has been shown to lower cholesterol.
• A study reported in the Journal of Agricultural and Food Chemistry found that blueberries inhibit colon cancer proliferation and induce programmed cell death.
• Just recently, Beckman Research Institute at the City of Hope, Duarte, CA researchers found that feeding blueberry powder to mice significantly reduced the growth and spread of triple negative breast cancer cells (TNBC), a very aggressive form of cancer - PubMed
• Blueberries are excellent for the relief of diarrhea and constipation.
• Blueberries also help reduce inflammation in the digestive and urinary tracts.
• A study in the journal Free Radical Biology and Medicine suggests that the best way to gain maximum benefits from blueberries and other fruits is to consume them either one hour before protein (milk, etc.) is consumed, or two hours after. - Milk destroys antioxidant benefits in blueberries

More Incredible Info on Blueberries:

• Polyphenols in blueberries inhibit the formation of fat cells - NaturalNews
• Study: Prevent high blood pressure by eating blueberries - NaturalNews
• Blueberries halt hardening of the arteries - NaturalNews
• Find Cancer Prevention with the Power of Blueberries - NaturalNews

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