Her Active Life

Click here for the Lead Stories

Got Too Much Milk?

Posted May 4, 2008 at 06:00 PM by Caroline Shannon

Section: Her Health, Her Nutrition, Diet Myths, Healthy Eating, Supplements

Milk.

It does a body good . . . right?

Well, according to a recently released study, new research suggests there has been a bit too much boasting of calcium and its ability to increase bone health and prevent fractures.

It turns out that, despite the portrayal of calcium as one of the key players in thwarting osteoporosis and related bone fractures, researchers have found the benefits of the mineral are not as clearly defined as once presumed.

Rewind the clock and one will uncover that in 2005 two British studies showed that calcium, even when combined with vitamin D, did not prevent fractures. The following year, according to an April 2008 article by Harvard Publications, another trial of calcium – this time for the Women’s Health Initiative – concluded that, “postmenopausal women who took a calcium–vitamin D combination were no less likely to break their hip than women who took a placebo pill, although the density of their hip bones increased slightly.”

And then, in 2007, a Swiss and American team of researchers reported that they found no links between high calcium intake – from neither food nor supplements – and lower hip fracture risk.

“In fact, when they limited their analysis to four randomized clinical trials with separate results for hip fractures, they found that extra calcium increased the risk,” according to the Harvard article.

So, what’s a gal with tired bones to do?

Researchers say that, while a certain amount of calcium is necessary to ensure bone health, anything above the recommended dosage will not increase a woman’s ability to prevent osteoporosis or fractures.

“One reason extra calcium didn’t show any benefit in the Women’s Health Initiative may have been because the women in that study were, on average, already getting over 1,000 milligrams (mg) daily,” the article states. “And they weren’t all that unusual. Because of dairy products and calcium pills, many Americans are amply supplied with calcium.”

Researchers have also hypothesized that the calcium may have been ineffective because the mineral in large amounts may hinder the absorption of phosphorus, which is another important element for the maintenance of bone strength.

Lastly, another theory that lends itself to the poor calcium absorption could be a woman’s lack of vitamin D. According to the Harvard article, the body requires vitamin D in order to properly absorb calcium, and between 30 and 60 percent of people do not have ideal levels of vitamin D in their blood.

Current recommendations state that Americans who are older than 50 should get 1,200 mg of calcium daily. But Dr. Walter C. Willett, chair of the Harvard School of Public Health’s nutrition department, said he thinks many Americans are taking more calcium than necessary. Willett said 600 mg is most likely enough for the majority of people to keep their fracture risk at bay.

However, because of the fact that calcium may play a part in preventing colon cancer, Willett recommends a daily intake of 600 to 1,000 mg.

When it comes to vitamin D, current guidelines say Americans who are 50 years of age and older should get 400 to 600 international units (IU) of vitamin D daily. But Willett and several experts suggest that is not enough, instead saying that 800 IU, or even 1,000, would not only help bones, but perhaps prevent some cancers and other health problems.

Sources for calcium include broccoli (72 mg per medium-sized stalk), skim milk (300 mg per one cup), calcium-fortified orange juice (200 mg per one cup) and low-fat, fruit yogurt (345 mg per 8 oz.). Vitamin D can be found in cooked salmon (360 IUs per 3.5 oz. filet), sardines in oil (250 IUs for each drained 1.75 ounces), tuna in oil (200 IUs for each drained 3 ounces) and egg yolks (20 IUs per large egg).

Another great source for vitamin D? Sunshine!

What a great way to keep your bones strong and get your vitamins, right?

2 comments, add yours | Permalink | Share this article

Tags: bones, broccoli, calcium, calcium-fortified orange juice, caroline shannon, diet, fractures, health, milk, osteoporosis, phosphorous, supplements, vitamin d

Like what you see? Subscribe to our feed!

2 Responses to “Got Too Much Milk?” (Leave a reply)