Bone Health and the Question of Calcium
We reach our maximum bone mass in our late 20s and then year by year start to lose it. Very often we don’t think about our bone health until our late forties or early fifties when the words osteoporosis and menopause become used in topics of conversation. Osteoporosis is a concern for men and women and from a young age it is important that we maintain bone health.
Strong bones
Bone is a living tissue which is constantly being broken down and rebuilt to maintain correct density. In cases where bone loss is greater than the gain then osteopenia (reduced bone mass) and subsequent osteoporosis (known as a silent disorder) can be the result.
Issues with Absorption
Many of us have all grown up with the knowledge that we need calcium to build strong bones and we therefore we believe we should drink milk. In addition, many people take, or are advised by their doctors to take, calcium supplements. There are often problems with the absorption of calcium.
However it is important to realise that bone health is not just an issue of calcium intake alone. Calcium needs co-factors to assist with its uptake into the bones and these are the minerals boron, magnesium, manganese and zinc, in conjunction with Vitamins K & D.
In regards to milk, there are those people who have an intolerance to lactose and have difficulty in breaking it down. Subsequent digestive disorders arise and calcium is not absorbed.
Absorption is also a problem with the consumption of low-fat milk as calcium needs to fat molecules that contain Vitamin D in full fat milk to assist with this process.
Vitamin D is also a hormone involved in immune health as well as the regulation of calcium uptake from our food. According to Dr Michael Elstein, ‘some research suggests that bacteria, in order to have successful insurgency inside our bodies, have found a way to neutralise Vitamin D’s immune-boosting capacity, which also rendering it ineffective at facilitating the absorption of calcium’. He believes that if we are getting adequate daily exposure to sunlight but experiencing poor bone integrity we need to ‘find and eliminate’ the offending bacteria.
Vitamin K2 is essential for encouraging calcium to lay down in the body where it is needed. When calcium is not taken up into the bones, our blood will often deposit it as plaque on the walls of arteries. There have been links drawn between poor calcium absorption and atherosclerosis.
There is a misconception among many people that dairy products are the only source of this mineral. However, calcium can be found in substantial quantities in other foods such as:
Green leafy vegetables especially kale, broccoli, dandelion greens and bok choy. Other green leafy vegetables that contain oxalates (i.e. spinach) which will interfere with calcium uptake from foods.
Nuts and seeds – in particular sesame seeds and almonds.
Some fish, especially those with bones i.e. sardines.
Figs, chickpeas and molasses.
Dried herbs such as celery seed, thyme and dill.
Other Important Factors
There are certain foods that can hinder calcium uptake from supplements. Oatmeal, corn, rye, whole wheat, potatoes, carrots and peas all contain phytates which bind to calcium from supplements and produce insoluble compounds resulting in a reduction of uptake.
Excretion of calcium can be the result of a diet high in protein, alcohol, caffeine, sodium, sugar and carbonated drinks.
The mineral calcium is alkaline. Research suggests that if the body’s pH balance is too low it will draw calcium from the bones to neutralise a high acidic load and to maintain the pH of the blood. If this occurs there will be a lowering of bone density. Therefore it is of importance to review the pH balance of the body and if necessary make changes to our diet and lifestyle.
Calcium competes with iron, magnesium and zinc for absorption. Leave at least two hours between intake if you are taking these as well as calcium.
The issue of calcium absorption is complex and there are many things to consider other than simply supplementing. We should also be exercising regularly to increase weight bearing on our joints and looking at our overall diet to consider whether we are exposing ourselves to free-radical damage. However the above factors will help us ascertain whether we are on track to strong and healthy bones.