Why You Should Toss Your Calcium Supplements

September 10, 2018

Calcium is one of the most widely recommended supplements in the country -- especially for older women. But while it's true that we DO need calcium for strong bones and teeth, taking it in supplement form may actually do more harm than good.

Most of us don't get enough calcium in our diets.  According to the Environmental Working Group, approximately half of all adults don’t get enough calcium (and 81% of 14-to-18-year-old girls don't either, alarmingly).   The issue, though, is that calcium supplements have a very different impact on the body than dietary calcium.  While dietary calcium has been shown to reduce the risk of heart disease, kidney stones and the risk factors for heart attacks, calcium supplements have been shown to have the opposite effect -- increasing the risk of heart attack (1), increasing the risk of kidney stones (2) and possibly even increasing the risk of hip fractures (3).

The best course of action is to try to get calcium from your diet, thereby avoiding all of the dangers of calcium supplementation.  Grass-fed dairy products, canned bone-in fish like salmon and sardines, leafy greens, cruciferous vegetables and almonds are all good sources of calcium, but there are many.  If you don't eat enough calcium-rich foods,this bone meal can be a safer supplement as it is believed to affect the body in the same way as dietary calcium would.  Weight-bearing exercise is also key for keeping bones strong as it temporarily puts a mild stress on your bones, causing them to grow stronger (see my previous newsletter on hormesis for more on this).  And making sure you have adequate levels of Vitamins D and K2 is also important, as they help the calcium to end up in the right places (like in your bones and your teeth -- as opposed to in your arteries).  Let me know if you need Vitamin D or K2 brand or dosage suggestions.

If you'd like more information on this important subject, read this article.