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Our weekly news column bringing the most current, non-biased health
information to the consumer. |
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September 22, 2009 |
A Publication of QVHD |
Calcium Corner
By: V. Deborah Culligan, RN, MPH,
Deputy Director QVHD
In this era of 24/7 news,
there are many health stories that focus on new products or treatments.
At this particular time, news about Novel H1N1 flu seems to dominate the
health arena of the media. However, there are many other “old” health
issues that raise new questions, but just don't get the coverage because
they are not as enticing as the more trendy stories. Calcium is one
supplement that falls into this crack. But according to The Harvard
Health Letter , June 2009, questions about calcium dominate their
mailbag.
Most people know that calcium is important for bone health. More
recently, calcium has had a positive association with decreasing blood
pressure and perhaps preventing certain cancers. On the other hand,
questions have been raised about calcium's association with an increased
risk of kidney stones and an increased risk for colon and ovarian
cancer. So what do you do about calcium?
Osteopororis is one of the biggest factors for fractures in later life.
It is caused by a loss of bone mass which occurs with the aging process.
Along with eating a balanced diet rich in calcium, other activities such
as weight-bearing exercise (walking), low-impact aerobics, and avoiding
cigarette smoking and excessive alcohol intake can help to ameliorate
this disease process. It does appear that calcium intake remains
important to help prevent this disease, but may not be solely
responsible for its prevention.
But the question of how much calcium to take is being debated. The
current recommended daily dose of calcium for persons aged 19 to 50 is
1,000 mg per day and 1,200 mg per day for those past the age of 50.
These amounts include calcium from all sources (food, drinks and
supplements.) However, some experts are beginning to think that 600mg to
1,000 mg per day may be sufficient.
Food is generally the preferred way to get your calcium. However, it is
best to choose low-fat or fat-free dairy products to avoid consuming
extra saturated fat. Canned fish like salmon and sardines and certain
vegetables are also good sources of calcium. But for many with a less
than perfect diet, a supplement might be necessary to get your daily
calcium. With so many calcium supplements on the market, how do you know
which one to choose?
There are five common forms of calcium supplements. Calcium carbonate
(like Tums or Rolaids) is the most common form. It has a high
concentration of calcium in each pill, is the least expensive form and
it dissolves readily, in the presence of adequate stomach acid. Avoid
products containing ground oyster shell, as it may be contaminated with
metals. Calcium Citrate is also a popular form. This is the most soluble
and best-absorbed of all the supplements, but they generally contain
less calcium per pill. But you need to consider another factor. Calcium
carbonate needs stomach acid to be absorbed. (Therefore it is best to
take after a meal.) But if you take medications to decrease your stomach
acid (like Prevacid, Prilosec, Tagamet or Zantac) you should take
calcium citrate, which requires a lower amount of stomach acid (and
therefore can be taken any time.) The other common kinds of supplements
include Calcium Phosphates, Lactate, or Gluconate. For various reasons,
these are not the best choices.
There are many other questions about calcium. For example, we know
vitamin D is needed for the body to absorb calcium, but how much do we
need? Some researchers are hypothesizing that maybe it is more Vitamin D
and less calcium that we need for bone health. What about kidney stones?
If calcium intake a cause for stone formation? Scientific research seems
to indicate that the opposite it true. It appears that a high calcium
intake IF it comes from food, makes developing kidney stones less
likely. For an information packet on calcium, District residents
(Bethany, Hamden , North Haven and Woodbridge ) can call QVHD, 248-4528
or request on line, www.qvhd.org.
| An Ounce of Prevention is a
publication of the Quinnipiack Valley Health District, located at
1151 Hartford Turnpike, North Haven, CT 06473. Telephone:
248-4528. An Ounce of Prevention is
written by V. Deborah Culligan. The articles are published in the following local newspapers, The Advisor &
Beth-Wood News.
The content is provided as health education and
information to help you make health decisions. It is not intended to
be legal or medical advice, or substitute for recommendations made
by your health care provider. Address all comments to the district
office. |
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