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| | | From: Rene (Original Message) | Sent: 8/5/2005 8:13 PM |
Here's a collection of articles from my files: Absorbing it All If you take a daily calcium supplement to support bone health, the type of calcium you're taking could make a big difference.
In the e-Alert "Attack of the Vapors" (1/6/04) I collected comments about vitamin C that HSI Panelist Allan Spreen, M.D., has shared with us over the years. A member named Laz responded to that e-Alert with this question: "That was a very concise explanation of vitamin C. Now could you do the same with the different calciums?"
Sure can, Laz. I asked Dr. Spreen to fill us in on the calcium types, and his response will be an eye-opener for anyone who believes the advertisements that tell you antacid tablets are a good source of calcium, or for anyone who doesn't understand that the milligrams you take are not necessarily the milligrams your body absorbs. The Calcium Lineup The question of, "What's a good calcium?" is actually somewhat complicated. But a simple place to start is by recognizing that all calcium types are either organic or inorganic salts.
The inorganic forms:
* Calcium sulfate
* Calcium phosphate
* Calcium carbonate
The organic forms:
* Calcium gluconate
* Calcium lactate
* Calcium citrate
* Calcium amino acid chelate (there are several of these)
* Calcium orotate
* Calcium aspartate
* Calcium ascorbate
And here I'll turn things over to Dr. Spreen: "Each of the above is obviously not entirely calcium... there's a percentage of 'the other stuff' attached to the molecule. So, the percentage of the compound that's 'elemental calcium' is an issue.
"The most common form of supplement, by far (of all types), is calcium carbonate. It's also the cheapest. What's more, it also has the most elemental calcium (40% of the total molecule). Seems like that might pretty much settle the selection issue, right? Unfortunately, there are two problems with the carbonate form: 1) Like the other inorganic forms, it's the most poorly absorbed (only 5-10%); and 2) Unlike the other inorganic forms, calcium carbonate requires (and binds) the most acid.
"The latter problem above is appealing if you're trying to sell an antacid product 'that's also good for your bones,' but it's very much a double-edged sword. More acid is now required for the digestion of proteins, or else malabsorption (and indigestion!) can occur. Since you take the antacid for indigestion, you can see where this is headed." The good stuff - absorbancy The obvious answer to the absorbency problem with the inorganic forms is to choose one of the organic forms where absorption can run anywhere from 25 percent to as high as 95 percent. But again, the details complicate the matter.
Dr. Spreen says that the best absorbed of the commercially available types are calcium orotate (90 to 95 percent absorbed), closely followed by calcium aspartate (85 percent absorbed). However, he points out that, "these are not only the most expensive, but they're also the hardest to find. That means they may not be an option for many people.
"Another really good one is calcium ascorbate, which gets you the benefit of vitamin C as the other part of the molecule, along with the fact that it's no longer an acidic form of vitamin C... a neat solution to several problems. Again, however, it's both expensive, and difficult to find in many places.
"My next choice would be any of the amino acid chelates, at 65-80 percent absorption, but these are still fairly expensive, and not as easily found (though easier than the preceding two). These are probably the best compromise if you're willing to spend just a bit more."
Dr. Spreen notes that the best compromise of price, percentage of elemental calcium, and absorption would probably be calcium citrate. The absorption is 30 to 35 percent, and the citric acid reduces the amount of stomach acids required for absorption. For most people, calcium citrate would be the most reasonable way to go.
Bringing more to the table
But now that we've found an effective and economical calcium, we're not quite out of the woods. The problem is that you can't take calcium alone without making biochemical trouble for the body. Here's how Dr. Spreen explained it to me:
"Calcium is not found in nature (in edible form) without magnesium, and they therefore should always be given together. Studies show that calcium alone may even be preferentially laid down in arterial walls rather than in bones (that doesn't sound good, does it?). Plus, phosphorous is also needed with calcium. The problem here is that phosphorous is one of the few minerals that's over-supplied in the modern (trash) diet. Excesses of phosphorous in the absence of the other minerals can create a problem with balance and possible leaching of other minerals.
"What's not mentioned in those cute major-media ads for calcium and antacids is that for bones, the calcium must also have not only magnesium (okay, and phosphorous), but also manganese, silica, boron, strontium, and vitamin D (and that last one in high doses), vitamin C, vitamin B-12, and probably even more.
"And you might even have an issue with higher quality supplements. The really good companies will state on the label something like 'elemental calcium, in the form of... ' and tell you how many milligrams of the real thing you're getting (though absorption is of course still an issue).
"Unfortunately, some labels will state something like, 'Calcium gluconate, 1000 mg.' Are you getting 1000 milligrams of calcium? Nope, in fact you're getting 93 milligrams of calcium; what you got was 1000 milligrams of the entire compound.
"I wish there were an easy answer. Fortunately, most calcium supplements are not expensive, so you can take a lot of one that isn't that well absorbed and do okay, as long as you're getting a multi-mineral supplement that has some of the other minerals in there (minus iron, but that's a story for another day). Read those labels carefully, and Caveat Emptor!"
Food boost
One obvious way to support the effectiveness of calcium supplements is to make sure you include plenty of calcium- rich foods in your diet, such as cabbage, kale, yellow, green, or waxed beans, and salmon. Foods that are high in magnesium include leafy green vegetables, whole grains, bananas, apricots, meat, beans, and nuts.
My thanks to Dr. Spreen for his informative look at calcium. If you have further questions about calcium - or any other nutrition topic - pass them along and I'll ask Dr. Spreen to reply.
To Your Good Health, Jenny Thompson, Health Sciences Institute
See also: Health-Osteoporosis Suppliments-Choosing Is Your Calcium Supplement Adequate? 04/11/02 I think info on calcium supplements belong here. Many of us have bone problems, muscle problems and quite a few are menopausal or post menopausal. One of the commonest things I do here at home are to direct women where to get a good supplement and what should be in it. I got lucky and found an article listing it all for me so here it is: Calcium Calcium, and the hydroxyapatite crystal it forms with phosphorus, is essential to the development and maintenance of bone. These minerals give bone strength and rigidity. The loss of calcium from bone leads to demineralization and osteoporosis. While essential to bone, our average daily calcium consumption is commonly less than one-half of what we need. For optimum absorption it is best to use a mix of bioavailable calcium salts in the forms of calcium acetate, calcium tartrate, calcium fumarate and calcium citrate. Magnesium Magnesium assures the strength and firmness of the bone and makes teeth harder. Low magnesium levels have been correlated with abnormal bone crystal formation and osteoporosis. As a group our magnesium consumption is only 60 to 76% of the RDA. For optimum absorption a mix of bioavailable magnesium salts in the forms of magnesium citrate, magnesium acetate, magnesium tartrate and magnesium fumarate are recommended. Vitamin D Vitamin D is the great regulator of calcium and phosphorus metabolism. Without adequate vitamin D the body cannot absorb calcium and the bones and teeth become soft and poorly mineralized. Vitamin D inadequacy is associated with increased hip fracture risk. Several surveys show that most Americans consume less than 100 I.U. of vitamin D per day, while needing 400 to 800 I.U. or more. While sun exposure can help make up this shortage, deficient blood vitamin D levels have been found in large percentages of elderly as well as younger persons. The natural cholecalciferol (vitamin D3) is the best source for vitamin D, as opposed to synthetic vitamin D2, known as ergocalciferol. Zinc Zinc is required for proper calcium absorption, enhances the activity of vitamin D and is necessary for proper osteoblast activity and collagen production. Some authorities estimate that as little as eight percent of US adults consume the RDA of 15 mg for zinc. The highly bio-available zinc citrate is an excellent form of zinc. Copper Copper aids in the formation and strengthening of collagen and connective tissue important to bone. As with manganese, inadequate copper levels have been associated with the development of osteoporosis. The typical American diet contains only 50% the RDA for copper. Copper is available in many different forms-complexed with sulfate, picolinate, gluconate, and amino acids. Silica A high concentration of silica is found in areas of active bone mineralization and the mineral is high in strong tissues of the body such as arteries and tendons. Silica appears to enhance and strengthen bone collagen and connective tissue. Found in the fibers of food, silica is commonly lost in food processing. Silica is available in many forms and its uptake is enhanced by using a highly bio-available form of the mineral like magnesium trisilicate. Boron Recent research reveals that boron is essential for proper metabolism and utilization of calcium, magnesium and vitamin D while also influencing estrogen balance. Our current boron intake averages 0.50 to 1.50 mgs per day. A more ideal intake would be 3-6 mg per day. While boron chelates and sodium borate are common supplemental forms, boron citrate is preferable as a highly absorbable form of boron. Manganese Research now shows that manganese plays an essential role in bone cartilage and bone collagen formation and is required for bone mineralization. Again intake of this essential mineral is most often well below optimal levels nationwide. Manganese bound to citrate as a mineral transporter produces a highly bio-available form of manganese. Manganese bound to picolinate, glucarate or other chelates is also likely well absorbed. Vitamin C Vitamin C, ascorbate, is involved in a great variety of complex metabolic processes, and among a host of other things, it is essential for the formation of bone and gum collagen and connective tissue. While the RDA for vitamin C is extremely low (60 mg), many do not consume even this minimal level. Vitamin C should always be fully active and not oxidized. Buffered vitamin C is a preferred supplement source of ascorbate. Vitamin K Vitamin K is required for synthesis of the bone protein osteocalcin, and essential for the formation, remodeling and repair of bone. Vitamin K adequacy is threatened by antibiotic use and food processing. Intakes are most commonly well below the desired 500 mcg per day. Phylloquinone is the natural form of vitamin K found in plants. Essential Fatty Acids While too much fat, and especially oxidized or trans fats, are damaging to bone, high quality essential fats are important for optimum bone health. Both EPA (Omega 3 oils found in fish, flaxseed, canola, soy, walnuts and dark green vegetables) and GLA (Omega 6 oils found in evening primrose oil, safflower, sunflower, walnuts, pumpkin, sesame, flax, oils, corn and hemp) increase calcium absorption, reduce urinary calcium loss, increase calcium deposition in bone and reduce inflammation.
Oil should be cold pressed, kept in the refrigerator and used fresh. Oils that taste bitter are likely rancid and fish oils should be purified to remove heavy metal pesticides and other chemical pollutants.
this article was written by Susan e. brown, PhD, ccn
herblady Is Your Calcium Supplement Adequate? 04/11/02 
Calcium: Eat More Protein for Your Bones Vol. 1, Issue 37 June 10, 2002
Taking calcium supplements to keep your bones strong? You might think about boosting your protein intake for best results. Results of a study from Tufts University in Boston found that bone density increased the most among people over 65 who were taking supplements of calcium citrate malate plus Vitamin D to protect against bone loss and whose diets contained the most protein. The source of the protein - animal or plant - didn't matter. This finding contradicts the medical belief that excess protein causes calcium to be excreted in urine. Researcher Beth Dawson-Hughes said the results indicate that getting adequate calcium may enable your bones to benefit from the protein in your diet.
The findings apply only to people who were taking supplements, not those who took a placebo. Further studies will be needed to determine if protein helps increase bone density among those who get all their calcium and vitamin D from foods instead of supplements. Dr. Weil recommends getting 1,200 - 1,500 mg of calcium every day, with the higher range for postmenopausal women. Calcium plays a vital role in bone mineralization during the growth years, but keeping your intake within the desirable range continues to be important to slow bone loss later in life. If you're unable to meet calcium needs through diet, supplements are recommended. Vitamin D plays a pivotal role in the body's absorption of calcium. And vitamin K, recently identified as an important nutrient in bone health, helps activate proteins that are involved in the structuring of bone mass. Magnesium is also an important mineral in the bone matrix.
Be well, From the DrWeil.com team Darrin and Sandi Quiles Archangel Health News, February 2003 and Nutrition Store http://www.aomega.com/ahs/index.htm Other Sources Of Calcium -- Calcium is important for strong bones and teeth and it also helps regulate the heartbeat. So what about all of those out there who are lactose intolerant or those who just do not like to drink that much milk? There are other sources of calcium that can help you get the daily recommended dose. Here is a list of some foods that are high in calcium and the mg of calcium per serving. While some of the top ones are a little obscure, some of the others are easy to add to your diet to boost your calcium intake: <DIR> <DIR> <DIR> <DIR> · dried agar 625; · carob flour 359; · dried figs 269; · frozen or raw rhubarb 266; · raw tofu 258; · canned sardines (with bones) 250; · winged beans 244; · oysters 195; · instant oatmeal 163; · hummus 124; · raw spinach 122; · almonds 75.</DIR></DIR></DIR></DIR> |
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| | | From: Rene | Sent: 8/11/2005 4:50 AM |
Calcium supplements offer long-term benefits
10/01/2005 - Teenage girls that take calcium supplements for a short time may see a long-term benefit to bone health, suggest Israeli researchers.
Adolescents in many developing countries do not consume sufficient calcium in their diet to protect bones against the common condition osteoporosis.
In the UK for example, the latest National Diet and Nutrition Survey revealed that 19 per cent of girls and 9 per cent of boys aged between 15-18 years are not getting enough calcium from their diets, increasing their risk of failing to achieve their peak bone mass (at age 20-25) and consequently, of developing osteoporosis later in life. However the effects of short-term calcium supplementation on peak bone mass in adolescent girls have not been completely defined, according to a team from the Technion-Israel Institute of Technology and the Rambam medical center. In a previous double-blind, placebo-controlled, calcium-supplementation study, the researchers demonstrated that girls with low calcium status that took 1000 mg of calcium carbonate each day for a year increased bone mineral acquisition. In a new follow-up study, completed 3.5 years after the end of the supplementation period, they found that those who had taken supplements tended to have a greater accretion of total-body bone mineral density than the control group. They write in this month’s American Journal of Clinical Nutrition (vol 81, no 1, pp168-174) that the calcium group (17 subjects) had a compliance rate of at least 75 per cent during the intervention study. In another study in the same journal however (pp175-188), US researchers report that calcium-supplementation effects vary over time. They carried out a randomized clinical trial on 354 females in puberty with a mean dietary calcium intake of 830 mg per day. The calcium-supplemented group received an additional 670 mg per day. All of the primary outcomes - proximal radius bone mineral density (BMD), total-body BMD, and metacarpal cortical indexes - were significantly larger in the supplemented group than in the placebo group at the year four endpoint. However, at the year seven endpoint, this effect vanished for total body BMD and distal radius BMD, write the researchers. Longitudinal models for total body BMD and proximal radius BMD showed a highly significant effect of supplementation during the pubertal growth spurt and a diminishing effect thereafter. “These results may be important for both primary prevention of osteoporosis and prevention of bone fragility fractures during growth,�?they conclude. http://nutraingredients.com/news/ |
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| | | From: Rene | Sent: 2/6/2007 3:20 PM |
Calcium offers prolonged protection from colorectal cancer, says study
By Stephen Daniells 17/01/2007- The potential protective effects of calcium supplements against colorectal cancer may carry on for five years after people stop taking the supplements, research has revealed. The Calcium Follow-up Study, an observational study that followed the Calcium Polyp Prevention Study, found that people from the original calcium supplementation group had a significant 12 per cent lower risk of any adenoma five years after the original supplements were stopped, compared to people from the placebo group.
“The protective effect of calcium supplementation on risk of colorectal adenoma recurrence extends up to five years after cessation, even in the absence of continued supplementation,�?wrote lead author Maria Grau from Dartmouth Medical School in the US.
Colorectal cancer accounts for nine per cent of new cancer cases every year worldwide. The highest incidence rates are in the developed world, while Asia and Africa have the lowest incidence rates. It remains one of the most curable cancers if diagnosis is made early. In the Calcium Polyp Prevention Study, 930 people with a recent adenoma were randomly assigned to receive four years of daily 1200-milligram calcium supplements or a placebo. The study revealed that those assigned to calcium supplements had a 17 per cent lower relative risk of an adenoma recurrence than those who got the placebo. The new research, published in the Journal of the National Cancer Institute, used data on 822 of the original 930 subjects from the Calcium Polyp Prevention Study. Of these subjects, 597 underwent at least one colonoscopy exam, and completed follow-up questionnaires. Grau and her colleagues report that, during the first five years after the end of the original study, those randomly assigned to the calcium supplementation group had a 12 per cent lower risk of all adenomas than those from the placebo group (31.5 versus 43.2 per cent). During the next five years (five to ten years after the end of the Calcium Polyp Prevention Study), no significant difference was observed between subjects from the calcium or placebo groups, said the researchers. "Our study provides further evidence of the potential of calcium as a chemopreventive agent against colorectal adenomas among individuals with a history of these tumours," wrote the researchers. "Our data indicate that, in these patients, the protective effect of calcium may extend for up to 5 years after the cessation of active treatment." While no mechanistic study was performed in this study, the researchers did propose two mechanisms to explain the apparent beneficial benefits of calcium. The first concerned calcium’s ability to bind and precipitate bile acids in the bowel, thereby making them inert and protecting against inflammation. The second possible mechanism involved activation of the so-called calcium sensing receptor (CSR) which has been reported to have anti-cancer effects in vitro. In an accompanying editorial, Maria Martinez and Elizabeth Jacobs from the Arizona Cancer Center in Tucson asked: "Where do we go from here--and, more important, what public health recommendations related to calcium do we provide for risk reduction of colorectal cancer?" Martinez and Jacobs note that current US guidelines recommend that people simply consume recommended levels of calcium (1000 mg/day for adults up to age 50 years and 1200 mg/day for those older than 50 years). "Because no protection for colorectal cancer is apparent at higher levels of calcium intake, this recommendation is justified," they said. “Large clinical trials of calcium and colorectal cancer are unlikely to be launched in the near future. However, should the opportunity arise, we should consider taking into account that, as is the case for many nutrients, individuals with lower rather than higher nutrient intakes are likely to benefit the most from supplementation and that those who have already exceeded the threshold of prevention may experience no added protection,�?said Martinez and Jacobs. Source: Journal of the National Cancer Institute
Volume 99, Pages 129-136
“Prolonged effect of calcium supplementation on risk of colorectal adenomas in a randomized trial�?BR>Authors: M.V. Grau, J.A. Baron, R.S. Sandler, K. Wallace, R.W. Haile, T.R. Church, G.J. Beck, R.W. Summers, E.L. Barry, B.F. Cole, D.C. Snover, R. Rothstein, J.S. Mandel Editorial: Journal of the National Cancer Institute
Volume 99, Pages 99-100
“Calcium supplementation and prevention of colorectal neoplasia: lessons from clinical trials�?BR>Authors: M.E. Martinez, E.T. Jacobs
From: nutraingredients.com
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