Calcium – The “Supernutrient”
Calcium is the first nutrient approved by the FDA for the prevention of a specific disease. The “supernutrient” status of calcium stems from its potential to reduce the risk of osteoporosis, hypertension, colon cancer and other diseases.
Calcium is essential to life. Not only is it the principal mineral in bones and teeth, but calcium is also involved in blood clotting and muscle contraction, among other functions. All of these processes require maintenance of a constant level of blood calcium. Bone is the body’s calcium reserve. When dietary calcium intake is low, skeletal reserves of calcium are drawn upon. Any depletion of bone calcium results in a corresponding reduction in bone’s mechanical strength and eventually increased fracture risk.
High Blood Pressure (hypertension)
Since the mid-1980s, there has been accumulating evidence that a dietary pattern low in fat and rich in low-fat dairy foods, fruits and vegetables reduces blood pressure. A blood pressure reduction occurs often within two weeks that is comparable to that achieved with drugs. In addition, the blood pressure-lowering effect of a low-fat diet is often independent of sodium intake and changes in body weight. Researchers estimate that if the general population were to adopt such a diet, the decrease in blood pressure alone would reduce stroke by 27% and coronary heart disease by 15%.
Osteoporosis
It is important to understand that bone is not a hard and lifeless structure; it is, in fact, complex, living tissue. Our bones provide structural support for muscles, protect vital organs and store the calcium essential for bone density and strength. Because bones are constantly changing, they can heal and may be affected by diet and exercise. Until the age of about 30, you build and store bone efficiently. Then, as part of the natural aging process, your bones begin to break down faster than new bone can be formed. In women, bone loss accelerates after menopause, when your ovaries stop producing estrogen – the hormone that protects against bone loss.
Risk Factors Include:
- Female
- Low bone mass
- Inactive lifestyle
- Thin and/or small frame
- Postmenopause
- History of cigarette smoking
- Caucasian or Asian
- Amenorrhea
- Excessive caffeine intake
- Advanced age (over 65)
- Anorexia nervosa or bulimia
- Excessive use of alcohol
- Family history of osteoporosis
- Diet low in Calcium
- Low testosterone levels in men
- Prior low-trauma fracture as an adult
- Loss of height (typically 1” or more)
- Certain medications (e.g., chronic steroid, anti-convulsant, thyroid, or anti-depression therapies)
Think of your bones as a savings account
There is only as much bone mass in your account as you deposit. The critical years for building bone mass are from prior to adolescence to about age 30. Some experts believe that young women can increase their bone mass by as much as 20 percent – a critical factor in protecting against osteoporosis. A balanced diet rich in calcium and vitamin D, combined with weight-bearing exercise is highly recommended.
Colon Cancer
A protective role for calcium against colon cancer is demonstrated in several different types of scientific studies. Extensive data indicate that calcium reduces abnormal cell proliferation in the colon. A recent investigation of over 800 adults at risk for colon cancer because of removal of adenomatous polyps (i.e., precursors of colon cancer) from the colon found that adding 1200mg calcium per day to their diet reduced colon polyp adenomas by 19 to 24%.When patients at risk of colon cancer consumed an additional 800mg calcium per day from lowfat dairy foods (i.e., a total dietary intake of 1500mg calcium per day), several early markers of colon cancer were reduced. This beneficial effect was greater than expected from the level of calcium provided. The researchers speculated that other components in dairy foods may work together with calcium to produce these positive effects.
Dietary Calcium
Calcium-rich foods include foods from the Milk Group (e.g., milk, yogurt, cheese). Green leafy vegetables, calcium-set tofu, shellfish, crustaceans and a few nuts are other calcium-containing foods. Food sources of calcium are usually good sources of other essential nutrients. This is why diets low in calcium are generally low in several other essential nutrients. For individuals who cannot meet all of their calcium needs from foods naturally containing this nutrient, fortified foods (e.g., breakfast cereals, bread, pasta) and calcium supplements are advisable.
Calcium Supplements
Calcium Carbonate – There are several different forms of calcium available to consumers. Each form has a different degree of solubility and absorption. Older people often have a stomach acid deficit or take drugs such as Prilosec that block stomach acid production. Those with insufficient stomach acid output have been shown to absorb only about 4% of calcium carbonate supplements. Even people with normal levels of stomach acid only absorb about 22% of calcium carbonate supplements. Most commercial calcium preparations (including “oyster shell” calcium) and OTC anti-acid products contain low-cost calcium carbonate.
Calcium Citrate Malate
A form of calcium called calcium citrate is much more effective at getting into the bloodstream. People with insufficient stomach acid output absorb only about 4% of calcium carbonate supplements but absorb 45% of calcium citrate supplements. While calcium citrate is superior to most commercial calcium supplements, there is another form of calcium that has even better solubility and absorption. When the chelating agent malic acid is added to calcium citrate, calcium citrate malate is created, a compound that is 10 times more soluble than calcium citrate.
Wild Yam Cream
Natural progesterone cream is a viable aid to help prevent osteoporosis, as progesterone stimulates the body to make new bone. The natural progesterone derived from wild yam can effectively be administered as a cream rubbed on to the skin. That’s because the diosgenin in wild yam becomes nearly useless when it’s processed through the digestive system and liver if taken as a supplement. But when the wild yam cream is rubbed onto the skin, it’s quickly absorbed into the bloodstream.
Sources:
Columbia University College of Physicians & Surgeons
Oregon Health & Science University