Ask A Doc answer 7/7/97

Answer: Calcium supplements are essential for optimum bone density both in the teen age years and in the post menopausal years. Maximum bone loss occurs in the first 7 - 10 years after menopause. Calcium carbonate and calcium citrate are equal in their effect on bone density although calcium citrate may be more easily digested and absorbed. Vitamin D aids in the absorption of calcium and is particularly important in northern climates where there is not a much sunlight in the winter months. (studies in Sweden have shown increased bone loss during the these months) Vitamin D alone has no effect in preventing fractures, but in combination with calcium there is a definite effect on fracture rate.

However, estrogen replacement therapy greatly enhances the beneficial effect of calcium and Vit. D in preventing bone loss. Finally, magnesium can be of benefit in bone mass preservation in elderly individuals who have a magnesium deficiency, but has little effect in middle aged individuals on adequate diets. Naturally it makes sense to take a vitamin supplement that has Vit. D, Vit. C Vit. K, magnesium, manganese, copper and zinc.

Editors Note: This additional information was provided by Lori Alexander, MSHS, R.D., L.D. (phone 828-5555).

A U.S. dept. of Agriculture survey found that 68% of the American population did not meet the Recommended Daily Allowances (RDA's) for calcium
It is estimated that American women get only half the amount of calcium that is recommended, yet women lose 2-4% of their bone mass per year in the first few years of menopause and may lose 30% of their bone mass by the age of 70.
For men age 25 and up, the RDA for calcium is 800 mg.
Dietary fiber and Zinc, when consumed in large amounts, interferes with calcium bioavailability. So can certain green leafy vegetables such as, spinach, chard, and beet greens.
Nicotine promotes bone loss and alcohol can be a direct toxin to bone cells. Moderation of alcohol consumption is the key for maintaining strong bones.
A diet high in fat will decrease the bioavailability of calcium.

For more information see, Calcium Supplementation.

Charles H. Booras, MD

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