Calcium from Food is Better than Supplements

Robert W. Griffith, MD

Many women, mindful of their risk of developing osteoporosis, take calcium supplements. I know my wife does. Yet a new study, reported in the American Journal of Clinical Nutrition, suggests there may be a better way of getting the same protection - eating calcium-rich foods.

Washington University researchers wanted to assess the importance of the source of calcium on estrogen metabolism and bone mineral density (BMD). They studied 168 healthy postmenopausal white women, 33 of whom got 70% of their calcium from supplements, 70 who got 70% of their calcium from food, and 65 whose calcium-source percentages fell between these ranges. The women relying on dietary calcium took in the least calcium, but had higher spine and hip BMD scores than those relying on supplements, although the latter actually consumed more calcium. The women in the 'in-between' group had the highest intake of calcium and the highest BMD scores.

Calcium mainly from dietary sources was found to be associated with a shift in estrogen metabolism towards an active metabolite pathway, which may account for the improved BMD scores in this group. Alternatively, calcium from food may be more bioavailable than that from supplements. (Bioavailability is t he rate at which or degree to which a nutrient is absorbed and made available for physiological processes.)

Calcium-rich foods include dairy products, green veggies (kale - ugh!), fruit and fruit juices. It's probably worth while adding some of these to your diet, if they are lacking, even if you're taking calcium supplements.

Source
HealthandAge Blog

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