In this podcast, I'm going to share one of the biggest regrets I had in practice. I used to recommend 1200 mg of calcium, especially to post-menopausal women for bone health and people with osteoporosis or osteopenia.
People with osteoporosis lack calcium in their bones, but every osteoporotic person has excess calcium outside of the bone.
Fifteen independent clinical trials found that people taking an extra 500 mg of calcium per day had a 30% increased risk for heart attacks and 20% for strokes. One study that followed 61,000 people over 19 years showed that people taking over 1400 mg of calcium per day had a 114% increased risk of heart attack.
The average multivitamin is packed full of calcium carbonate. Coincidentally, ⅓ of all adults in America have calcification in their arteries. Consuming excess calcium doesn't mean it will go straight to your bones!
Calcium has a vital role in cellular communication. There is 1000 to 10,000 times more calcium outside the cell than inside the cell. Too much intracellular calcium leads to cell death. In fact, calcium accumulation is an independent risk factor of all-cause mortality.
Instead of taking large amounts of calcium for bone loss, vitamin C could help.
At least 6000 mg of vitamin C daily, broken up into 2 to 4 doses, may help improve bone health. Adequate vitamin C may help suppress osteoclasts—the cells that break down your bone. It can also help the absorption of calcium into the bone.
DATA:
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://pubmed.ncbi.nlm.nih.gov/20671...
https://pubmed.ncbi.nlm.nih.gov/25252...
https://pubmed.ncbi.nlm.nih.gov/28522672
https://www.mdpi.com/2077-0383/12/16/...
https://emedicine.medscape.com/articl...
https://emedicine.medscape.com/articl...