WELLNESS FOR WOMEN
Longevity
& Beauty Secrets for
Healthy, Happy, Luscious Living
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WELLNESS FOR WOMEN
Longevity
& Beauty Secrets for |
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The Calcium Controversy
Women are told that the best way to build strong bones is to take 1200 to 1500 mg of supplemental calcium daily. Hogwash. If calcium could save our bones, then why is the incidence of osteoporosis getting worse not better? The July 2004 issue of the Archives of Internal Medicine published a study that estimates the number of North Americans diagnosed with osteoporosis has multiplied seven fold in the past 10 years. In 1994 there were half a million North Americans with osteoporosis and as of 2003, there were approximately 3.6 million. That's a 700% increase! This huge topic cannot be adequately covered in this newsletter but there are some key points that you must understand if you truly want to strengthen your bones. #1 The amount of calcium you ingest isn’t as important as the amount you actually absorb and retain. When US scientists were working out the RDAs (recommended daily allowances) for calcium, they used calcium carbonate as their benchmark. It was cheap, easily available and provided consistent samples. Calcium carbonate is inexpensive because the raw material comes from either limestone (used in cement and processing bleach) or oyster shell (accumulates poisons from polluted waters). The scientists were aware at the time that carbonate is not well absorbed and gave a maximum value of 30% absorption. Therefore, 30% of 1200 mg is at best 360 mg. Even this is an unrealistic amount of calcium to assume you are getting from the carbonate form, as you would need perfect intestinal and digestive conditions to absorb any useful amounts of calcium carbonate. In reality the average woman will absorb less than 10% of calcium carbonate, meaning that out of 1200 mg she will absorb less than 120 mg. #2 We also get some calcium from our food and do not need to rely on supplements entirely. #3 To strengthen your bones, you will likely need to put more focus on your magnesium through your diet and supplements rather than on your calcium. One of my mentors used to say, “calcium is the sheep and magnesium is the shepherd”. In other words, for calcium to be properly utilized, there must be adequate amounts of magnesium present. We do get lots of calcium from our diets but unfortunately at least 75% of North Americans are deficient in magnesium. Why? You lose magnesium due to stress, diuretics, alcohol and sugar consumption. To get magnesium you must load up on vegetables. Not just any vegetables will do. The dark green veggies such asparagus and broccoli are best. But if your vegetables have been grown in mineral depleted soils (and most soils are depleted these days), they won’t have any magnesium in them. You can also get magnesium from seafood, most nuts (almonds, pecans, cashews and brazil nuts), seeds, legumes, millet, brown rice, and fruits such as avocado and dried apricots. #4 In order to get the most from the mineral supplements that you do take, you should select minerals in forms that are well transported into the blood. The forms you want to look for on the label are ascorbates, citrates, picolinates, orotates, and gluconates. NOT carbonate! #5 Co-factors are critical. Just as you wouldn’t expect a carpenter to build a house using just planks of wood as his building materials, you can’t build your bones with just calcium. Besides magnesium, you need vitamin B6, vitamin D3, boron and silica. Vitamin B6: When you have adequate calcium but low magnesium and vitamin B6, you will find calcium in places that you shouldn't such as in tissues, which leads to tendonitis, bursitis, arthritis, and bone spurs. Vitamin D3: Do not use the synthetic vitamin D2 as it only has 1.2% of the potency of the natural D-3. Additionally D-2 has been shown to cause calcification of soft tissues, drive magnesium out of the tissues, and into the kidneys, deposit lead into the bones, and precipitate cholesterol onto the walls of the arteries. Boron: A mineral that helps maintain calcium balance, keeping bones healthy and preventing osteoporosis. Silica: A mineral that is essential for bone calcification. Bamboo extract is the richest known source of natural silica, containing over 70% organic silica which is 10 times the amount found in the Horsetail plant. #6 Proper supplementation is critical but certain lifestyle factors can make or “break” your bones too! Phosphorus: Is a mineral that is essential for laying down bone, but in excess it blocks the absorption of calcium and magnesium from the intestines. Since phosphorus is used to keep nearly all soft drinks bubbly, the worst drink imaginable for someone trying to prevent or reverse osteoporosis is pop. Caffeine: If you are interested in strong bones, then limit your caffeine intake to no more than one cup of coffee per day. Caffeine causes your body to excrete excessive amounts of calcium through the urine, potentially causing significant loss of bone mass. Hormones: If a woman is low on progesterone then she is short on the cells that actually rebuild bones. Hormonal balance is critical. In summary ... If you are interested in strong bones, do NOT supplement with high dosages of calcium and make sure that any supplement you do take is NOT calcium carbonate. For example, my favorite daily regimen contains ...
... as well as a host of other important co-factors I take two of these multi's daily and no other calcium supplement. But. if you are at high risk of osteoporosis or need to reverse it, the following is the formula that I would recommend over and above the multi I just mentioned: 200 mg
of calcium citrate I suggest two caps per day. As well as the appropriate form of calcium supplement, it is critical to include a complete nutritional supplement regime that will include all possible co-factors. And, remember that supplements are exactly that. Supplements are intended to supplement a healthy diet and lifestyle (not replace it). So for strong bones (and good health) remember to also eat your veggies, reduce your caffeine, get rid of the pop, consider a magnesium citrate supplement (over and above your calcium/magnesium supplement), reduce your sugar intake and make sure to balance your estrogen/progesterone ratios. Yours
in total health, Copyright 2006, all rights reserved.
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