Calcium Pills? They Don't Work

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Calcium supplements might not work as well as we thought for strengthening bones and preventing osteoporosis, but calcium has many more roles than these, including practically every musculoskeletal movement and nerve impulse.

I guess the real question is whether supplements are as effective as the real thing. Such a question has been raised several times recently, but many people are afraid to answer because of the extent of the supplement industry.

I read that the calcium supplements don't work for weight loss, either, but that the foods themselves did.

To increase your bone density, you are best off eating a diet rich in calcium and vitamin D (lots of dark leafy greens, dairy products, etc) and exercising. Especially weight training and weight-bearing cardio work.

This mirrors the research undertaken by the Physicians Committe for Responsible Medicine at http://www.strongbones.org/ who looked into increased or decreased intake of dairy as a source of calcium and its effect on bone strength.

They found the same as this study - that the increase in calcium intake actually had only negative consequences.

It is easy to forget that a diet of fresh foods actually gives an abundance of nutrients and minerals - and that extra is not always necessary.

"And you don't have to gulp down loads of dairy to get your calcium. Sardines, salmon, tofu, almonds, and many other foods have good quantities of calcium" - couldnt be more spot on!

The experimental design of the calcium research was so bad that it is a wonder anybody was willing to publish it. What's more, the sensationally negative reports in the press do not reflect what was discovered. The following is a quote from the original study:

"Many women sometimes missed their daily dose—a common phenomenon in real-world testing—but those who took their supplements most faithfully lowered their risk by 29 percent."

Read more about this study at:
http://www.combat-aging.com/nl2006-mar2-v01n14.html

This study really annoyed me or at least the news stories did as none of them mentioned testing the storage form of Vitamin D (25 OH D). Since so many people may be deficient, (per the experts) no amount of calcium would help them.

Even the government has speculated taking high doses of calcium may mean we need more magnesium etc to keep a balance of our minerals.

Calcium sucks

I've tried different types (pills, capsules, chews, lollipops) of calcium supplements and I do find them helpful. My nails grow faster and stronger, but I also experience the problem of constipation. I no longer take calcium supplements for this reason. I now receive my calcium solely from my diet, and it works just as well. I eat plenty of greens, yogurt, and fortified cereals. Salmon and sardines are staples for me. I drink lactose-free lowfat milk. I've even managed to find lactose-free ice-cream. I recommend getting a panel performed at your doctor to see what or if you need a mineral or vitamin supplement.

Choose, but choose wisely.

There's a lot that needs to go right in a calcium supplement. First of all, the darn thing has to dissolve when it hits your stomach. Some pills you can throw in the laundry, and the pill will come out unscathed. My calcium supplement fully dissolves in like 2 oz of water in about 5 minutes.

Next, you want a chelated form of calcium, like calcium citrate. You also want a non-synthetic form of Vitamin D, or sunlight. It doesn't end there though; there's more to bone than calcium and vitamin D. Magnesium, boron, silicon, copper, zinc, manganese, chromium, Vitamins A, C, E, and K, and some of the B-vitamins have also been linked to bone health.

Also, I don't believe that a high-protein diet is detrimental to bone health. If that were really true, or at least somewhat significant, bodybuilders wouldn't have higher bone density. I think that idea comes from a bad assumption or poor understanding of chemistry.

Which reminds me: apart from nutrition, training with weights is one of your greatest weapons.

In a totally unscientific aside to what Ryan just said about magnesium, my 57-year-old aunt who does not exercise apart from 20m daily walking to keep her diabetes in check and has a very poor diet (or she wouldn't be diabetic, obese, with high cholesterol) was diagnosed with ostheopenia last year. She took daily magnesium supplementation, no other changes to diet or lifestyle or supplements and she managed to rebuild enough bone not to be classified as having ostheopenia anymore. No calcium, nothing else, just magnesium.

I'm not saying everyone would have the same results, but I think if I were in the same situation, I'd give magnesium a try.

Would you let the experts do their jobs?

Sorry, but for every study like that, multiple small groups of experts and doctors and medical students will be discussing it. As it is said, the design of the study is poor. Second, this is not a study about people who already have osteoporosis, wich you would not know if you had. It means that by not taking the supplements, you would have increased risks of bone fractures.

Do you know that we are talking about hip fractures, mainly causes by osteoporosis. That 50% of the people over 65 who brake their hip will die in the next year?
Finally, there are powerful meds to help in osteoporosis, but it needs calcium and vit D...

im a bit disturbed by the title of this article. it directly states that calcium pills don't work? and this is based on one study. what about all the articles that say calcium pills do work?

calcium pills have their place in the world. i do agree with your idea of eating better but for those who can't or just don't have the time. there are always calcium pills.