A Pill for Every Ill Supplements are big business. According to research done from 2003-2006 about 53% of Americans take dietary supplements. I'm all for making sure you get the proper nutrients necessary to express health, but many people could benefit from taking a closer look at their supplement habits. Calcium supplementation is one of the most common examples I come across in our practice.
Osteoporosis, or low bone density, costs America ~$38 Million per DAY in treatment of related fractures alone. Topics like this often pop up during Women's health month. Unfortunately it is the modern American way to assume if there is a problem, there is a pill to solve it. The idea is simple: bones are made of calcium. Take more calcium to get stronger bones, duh! But what does the research really say?
Studies show if you get more calcium in your diet through its natural forms, you will increase bone density(1). Unfortunately the results don't seem to be the same when taken in supplement form. There are currently no studies concerning calcium supplementation showing significant increase in bone density, and some do show a significant increase in cardiovascular problems such as heart attack and stroke.
What does this mean? I break it down to two things.
1. Calcium is best in its natural form. That means eat a LOT of leafy green vegetables, nuts, and fish. Dairy doesn't cut it here unless it's grass fed! (calcium found in milk from grain-fed cows is added to the milk as a supplement, cows fed grains instead of grass produce milk with very little natural calcium).
2. Exercise is the most effective way to stop osteoporosis, not expensive supplements. You can't build muscle by drinking protein shakes if you're sitting on the couch, and you can't build strong bones by sitting on the couch and taking calcium either. The moral of the story is if you don't use it, you lose it.
Are your supplement dollars going to the wrong places? Schedule a nutritional consult to with our doctors to find out!
(Don't) break a leg,
Dr. Korey
1. Seaman D. Health care for our bones: a practical nutritional approach to preventing osteoporosis. J Manipulative Physiol Ther. 2004 Nov-Dec; 27(9): 591-5
Osteoporosis, or low bone density, costs America ~$38 Million per DAY in treatment of related fractures alone. Topics like this often pop up during Women's health month. Unfortunately it is the modern American way to assume if there is a problem, there is a pill to solve it. The idea is simple: bones are made of calcium. Take more calcium to get stronger bones, duh! But what does the research really say?
Studies show if you get more calcium in your diet through its natural forms, you will increase bone density(1). Unfortunately the results don't seem to be the same when taken in supplement form. There are currently no studies concerning calcium supplementation showing significant increase in bone density, and some do show a significant increase in cardiovascular problems such as heart attack and stroke.
What does this mean? I break it down to two things.
1. Calcium is best in its natural form. That means eat a LOT of leafy green vegetables, nuts, and fish. Dairy doesn't cut it here unless it's grass fed! (calcium found in milk from grain-fed cows is added to the milk as a supplement, cows fed grains instead of grass produce milk with very little natural calcium).
2. Exercise is the most effective way to stop osteoporosis, not expensive supplements. You can't build muscle by drinking protein shakes if you're sitting on the couch, and you can't build strong bones by sitting on the couch and taking calcium either. The moral of the story is if you don't use it, you lose it.
Are your supplement dollars going to the wrong places? Schedule a nutritional consult to with our doctors to find out!
(Don't) break a leg,
Dr. Korey
1. Seaman D. Health care for our bones: a practical nutritional approach to preventing osteoporosis. J Manipulative Physiol Ther. 2004 Nov-Dec; 27(9): 591-5