Calcium Supplements Don’t Strengthen Bones

A new study has shown that calcium or dairy supplements do not prevent fractures or slow down osteoporosis. The new study found that people over 50 do not get stronger bones by taking calcium supplements or eating more dairy products throughout the day.

The study in detail

The research was carried out by the University of Auckland in New Zealand. The Doctor. Ian Reid and colleagues compiled data from the scientific literature from several studies around the world to see what they said about consuming bone-strengthening calcium . The results came out in the scientific journal British Medical Journal and point out that ingesting calcium supplements, in addition to being unnecessary, can harm your health. This happens because excess calcium, which does not go towards strengthening the bones, can accumulate in the arteries causing heart problems, or in the kidneys, generating kidney stones .

Most of the studies collected by the researchers showed that people over 50 do not benefit from calcium supplements or extra calcium from food. According to Dr. Reid, people taking calcium supplements were just as likely to suffer fractures as patients taking no supplements.

In 2012, an American government agency, the US Preventive Services Task Force, released a statement saying there was not enough evidence to justify the consumption of calcium and vitamin D supplements in the prevention of bone fractures or osteoporosis .

The Calcium Controversy

Women over 50 years of age are recommended to ingest 1200 mg of calcium per day, and under 50 years, 1000 mg per day. Men over 50 years old are recommended to take 1000 mg of calcium per day, and men over 70 years old need 1200 mg per day. In addition, intake of vitamin D (also produced by sunlight in the human body) helps to absorb calcium.

However, several studies show that there are no differences in the incidence of fractures between people who use calcium supplementation and those who do not. Data indicate, however, that excessive consumption increases the risk of kidney stones and gastrointestinal problems.

One of the main sources of calcium is milk and dairy products. The Doctor. Karl Michaelsson of Uppsala University in Sweden led a study that investigated milk consumption and its relationship to bone fractures. The data were surprising and showed that people who drank more milk per day had more fractures than those who drank little milk.

What to do to improve bone health?

Doctors point out that the practice of physical exercises is an excellent alternative to maintain bone health. Activities such as walking, running, tennis, bodybuilding, dancing, among others, help to increase bone density.

Physical activity has been especially recommended for premenopausal and postmenopausal women. Women in this phase have loss of bone density due to hormonal changes and, due to this, the practice of sports is encouraged.

In addition to improving bone density, practicing sports improves muscle mass, tendon strength and balance, which in turn prevents falls and fractures. Avoiding alcohol and cigarettes also helps strengthen bones.

Jeanne Kenney
 | Website

I’m a stylist trainer, a content creator, and an entrepreneur passion. Virgo sign and Pisces ascendant, I move easily between my dreams, the crazy world I want, and my feet on the ground to carry out my projects.

Leave a Reply

Your email address will not be published. Required fields are marked *