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Is Your Calcium Supplement Hardening Your Arteries Rather Than Your Bones?
June 30, 2012
James H. O'Keefe, M.D.
When we are young and healthy we have soft, supple arteries and sturdy, strong bones. But as we age, the opposite often becomes true—we may develop hard arteries and soft bones. In fact, about two out of three Americans do not meet the Recommended Daily Allowance for calcium, which partly explains why osteoporosis or osteopenia (inadequate bone density) affects the majority of post-menopausal women and is increasingly common in men. For that reason, next to multivitamins, calcium pills are the most commonly consumed daily over-the-counter supplement.
Unfortunately, recent studies suggest that calcium supplements might increase risk of heart attack in women, probably by accelerating calcified plaque build-up in your coronary arteries. On the other hand, meeting your calcium requirement by getting it from your food and beverages appears to be perfectly safe, both for your bones and your heart.
Get Calcium from Dairy and Bones; Not Pills
A diet supplemented with calcium in the form of a pill or a chewable is not ideal for promoting bone health; and may instead speed up the formation of plaque deposits in the arteries, increasing the risk for heart disease.
A diet rich in plants such as leafy greens, colorful vegetables and fruits will make your system less acidic, which is conducive for strong bones. However, plants are relatively poor sources of calcium compared to animal sources. Non-fat or low-fat dairy products such as skim milk and Greek yogurt are excellent sources of calcium, but many adults do not tolerate dairy well due to lactase deficiency or milk allergies.
For millions of years, humans acquired most of their calcium by consuming animal bones. Animal bones contain a matrix of bone-building nutrients including magnesium, phosphorus, protein, and osteocalcin. I know—eating bones during your meals is currently inconvenient and socially impolite, yet it may be a key to strong bones and soft, supple arteries. Make stews using bones, letting them slow cook for hours. And if you like sardines, look for those with the skin and bones intact, packed in water with no added salt. Consuming plenty of high-quality protein like egg whites, whey protein, lean red meat and fish, when combined with adequate calcium and magnesium intake and regular strength training (like weight lifting), is a sure-fire recipe for strong, sturdy bones that will hold up for a century.
Bottom Line:
Lifelong, robust, resilient skeletal health is dependent upon eating adequate amounts of calcium (about 1,000 to 1,200 mg daily) from a natural bioavailable source. Non-fat or low-fat dairy, and cooked animal bones may be ideal sources. Avoid taking a calcium supplement. Additionally, it is important to maintain normal vitamin D levels from sun exposure and/or intake of oral vitamin D3 (work with your health care providers to keep your vitamin D levels about 30 to 50 mg/mL).
Cross-training exercise, including carrying and lifting weights, and a diet rich in natural whole foods such as vegetables, low-glycemic index fruits, nuts and generous amounts of fresh, lean animal protein will promote bone strength. Additionally, keep in mind that abstinence from tobacco, and avoidance of excess intake of salt, grains, added sugar and alcohol are also important for optimal bone health.
Dr. O’Keefe is a cardiologist with Saint Luke’s Cardiovascular Consultants, located in Lee’s Summit at 20 N.E. Saint Luke’s Blvd., Suite 110, 816-931-1883. To read Dr. O’Keefe’s newsletter, From the Heart, online visit: http://www.saintlukeshealthsystem.org/saint-lukes-cardiovascular-consultants-newsletter.
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