Does Calcium CAUSE Hip Fractures?
For years we've been told that calcium builds strong bones. How is it possible that calcium may be CAUSING hip fractures? And, not just a few more hip fractures - 64% more hip fractures.
As usual, though when we dig a little deeper, we learn that it's not so much the calcium, but what we're not chasing it with.
Vitamin D comes out shining...again
This news maybe getting a little old now, but even when we get enough calcium, it doesn't do squat without the almighty vitamin/hormone. Calcium absorption rate is poor in the absence of adequate vitamin D, as it is needed to form the matrix of bone.
Get enough protein, too
According to calcium researcher Dr. Heike Bischoff-Ferrari of Tufts University, the increase in hip fractures may be in large part due to insufficient protein intake. There must be a balanced amount of calcium and phosphate to convert calcium into bone.
Many people - particularly the elderly - are not consuming enough protein to absorb sufficient amounts of phosphate.
What should you do?
- Be sure you are getting enough vitamin D and protein first, then worry about calcium.
- For a guide to vitamin D intake, see here.
- Supplement where necessary - many calcium supplements come with vitamin D, a good bet is 1000 IU's per day.
This revelation seems to be a commentary on the "nutritionism" that is plaguing our dietary decision-making. More often than not, it isn't about plugging in a missing nutrient, so much as it is about making wholesale changes to the diet to include adequate amounts of nutrient-dense foods.
Source: Edmonton Sun
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I know this isn't the main point of the article, but it says many people aren't getting enough protein - so then why am I always hearing that the average American consumes far more protein than necessary?
ReplyIt really is a confusing issue. Throughout my schooling that is the very misconception that was hammered into me: We already get enough protein.
Looking at the data, though, 38% of adult men over 70 and 41% of adult women of the same age group have dietary protein intakes below the RDA - which is an already low .8g/kg of body weight.
Diets moderate in protein (in the approximate range of 1.0 to 1.5 g protein/kg) are associated with normal calcium metabolism and presumably do not alter skeletal homeostasis. (Journal of Nutriton, March 2003).
ReplyOh my, this is so wrong. Please read The China Study if you want to know why Americans have more hip fractures, yet drink more milk than most other nations. It has nothing to do with not getting enough protein.
ReplyWhat we need to remember Kara is that the China Study is based on observational research from somebody with a clear bias. It is an intriguing book, don't get me wrong, but shouldn't be used as "evidence" of anything. Yes, they have observed that milk-drinking populations suffer as many fractures as those who don't drink milk - but this is correlation, not causation.
I'm not about to go around telling people that killing turkeys causes winter.
I don't disagree with you on some level with milk. Yes it contains calcium and protein but the vitamin D content is insufficient for bone metabolism.
Insofar as getting enough protein for bone formation - the clinical trials tell a different story (read above).
ReplyHere are 3 studies showing that lower protein intake has a negative impact on bone formation.
Kerstetter, J. E., Caseria, D. D., Mitnick, M. E., Ellison, A. F., Gay, L. F., Liskov, T. A., Carpenter, T. O. & Insogna, K. L. (1997) Increased circulating concentrations of parathyroid hormone in healthy, young women consuming a protein-restricted diet. Am. J. Clin. Nutr. 66:1188-1196.
Kerstetter, J. E., O’Brien, K. O. & Insogna, K. L. (1998) Dietary protein affects intestinal calcium absorption. Am. J. Clin. Nutr. 68:859-865.
ReplyKerstetter, J., Svastisalee, C., Caseria, D., Mitnick, M. & Insogna, K. (2000) A threshold for low-protein-diet-induced elevations in parathyroid hormone. Am. J. Clin. Nutr. 72:168-173.
Not to mention, it's estimated that 75-90% of black, Asian, and Native American people are lactose-intolerant so they will have to find another source of calcium. It's interesting that caucasian people are most able to drink milk, but also have the highest incidences of osteoperosis.
ReplyIt is... and again I don't think milk is the answer here. It's a complete package - weight bearing exercise with adequate protein, and a nutrient-rich diet and sunshine and/or vitamin D supplementation - with or without milk.
ReplyI'm guessing the reason more Caucasians have issues with bone density would be because many of them are from areas of the world where there is little sunlight in the winter, making vitamin D tougher to get. Most people probably don't get nearly enough vitamin D, especially if you pile on sunscreen all the time. I'm considering adding a 1000 mg vitamin D supplement to my diet, especially in the winter when I KNOW I don't get enough vitamin D.
ReplyMike, I appreciate your use of scientific evidence to back your assertions.
ReplyAnother way to strengthen bones is weight bearing exercise. Most Americans do none.
Reply