While Whitaker recommends to take 1000 mgs elemental calcium* a day, as well as about 1000 mgs of elemental magnesium** a day, (magnesium is THE natural calcium channel blocker, plus it's safe as houses) -- he also tells a very important story about exercise whose justification vis a vis bone building is echoed by recent archeaological discoveries about the Spanish occupation in the Americas and enslavement of the La Florida "Injuns". (They had it coming apparently. According to the Inquisition the natives were godless heathen savages, thus enslavement was necessary for their salvation and civilization.)
That story's underlying thesis is also echoed by archeaology done on European monasteries where the diet of Medieval Monks was investigated.
It was apparent that the bones of Indians of post-colonial times were markedly thicker than those of pre-colonial individuals. What this indicated was that the post-colonials were exposed to much harder work after the Spaniards had arrived.
Similarly, the European Monks of the mentioned digs showed massive increase in bone mass over normal levels indicated by secular burials nearby. The diet of the monks was estimated to be about 6,000 calories a day, or more than an that of an Olympic athlete. Just carrying their around obese frames around was hard work, increasing their bone cross sections commensurately.
What these examples point to, indicated by J. Whitaker (Reversing Heart Disease), is that exercise is the surest method of increasing bone mass. There is a mechanism that must increase calcium absorption in reaction to the need to bear increased weight or pressure, spurring calcium aborption concomittantly.
The answer is that if you want your calcium to be absorbed, then exercise.
Exercise. Exercise. Exercise is a sport that is approved by all commentators of all cultures. It is even beneficial for babies.
The only people who cannot benefit by exercise are dead.
It is probable that certain individuals who are genetically predisposed to osteoporosis will not be "cured" of bone loss by exercise, but any amount over present levels will help relatively.
It is apparent by population studies of these kinds and other tests that frequent semi-aerobic and resistance exercise is the surest way to forestall bone and muscle mass loss among the elderly -- or any other group for that matter.
The degradation and degeneration of a sedentary life style can only be completely reversed, in concert with an improved diet, by increasing activity levels. Diet may be adjusted to compensate for reduced activity however, with good results generally.
It is probable that as an individual ages, his diet should be adjusted to reflect his reduced vitamin and hormone levels. In the future, diets will be routinely age-adjusted. It has long been averred by the medical community that vitamins such as D3, E, B12, folate and minerals such as magnesium, zinc, chromium, iodine, and and copper are found deficient in the "elderly", from the age of say, 45 onwards, in ever decreasing quantities as they age.
Supplementation should be an integral part of a middle-aged diet. If foods were perfect it would be one thing, but we know there are tragic flaws of vitamin deficiency and a lack of mineral and fibre nutritive value in modern foods, as well as serious poisons that afflict the supply.
The only way to overcome these problems temporarily is to supplement the naturally depreciated vitamin and mineral supply of the modern processed hybrid foods.
* elemental calcium and magnesium can be calculated at about 40%-60% of the weight of the oxide or other compound weights. Sometimes the relative weight is on the bottle. 500 mgs of magnesium oxide yields 300 mgs of elemental magnesium. 500 mgs of calcium citrate or calcium carbonate yields about 200 mgs elemental calcium. PRobably calcium should not be taken without taking at least 1/2 that weight in magnesium per day as well. See below. In fact one should calculate the full amount of calcium one gets in food per day as well. If you are drinking orange juice and skim milk, and eating certain vegetables, you are getting plentiful calcium. They key is getting enough magnesium to allow the calcium absorption and promote cardiovascular health.
The use of calcium without also supplementing magnesium may be a risk factor for developing magnesium depletion over time. Calcium and magnesium compete for the same absorption sites in the gut. Since magnesium is a central mineral player in many metabolic enzymes, an incremental decline in available magnesium could present serious problems, not the least of which is cardiac problems.
Supplementing with calcium in some people may increase the risk of forming calcium kidney stones. Co-use of at least half as much magnesium lowers the risk of kidney stones. In older osteoporotic patients with compromised fat absorption, the optimal daily intake of fat soluble vitamin D should be clinically determined to insure that disease modifying
absorption of dietary calcium, renal re-absorption of calcium, and vitamin D-dependent bone incorporation of calcium is occurring.
Interactions Those seeking to arrest or reverse osteoporosis should be encouraged to supplement with magnesium at a ratio of 2 parts calcium to 1 part magnesium. Magnesium appears to
enhance calcium crystal size and shape, beneficially influencing crystal strength, and therefore, bone strength.
Those seeking to arrest or reverse osteoporosis should be encouraged to supplement with a multi-mineral, to enhance the availability of other important minerals normally found in the bones, including zinc, manganese, copper, strontium, and silicon. Zinc is depleted in many elderly people who also may be trying to reverse or arrest osteoporosis. Separate supplementation of zinc may be useful in the range of 30 to 60 mg per day.
Boron and vitamin K cannot be supplemented in Canada but are key nutrients profoundly relevant to bone health. However, both of these nutrients can be supplied in a diet that emphasizes fruits and vegetables, especially green leafy vegetables and apples, which can contain as much as 3 mg of boron in the apple skin. If this is unlikely to happen on a consistent basis, regular use of a dehydrated plant food supplement should be recommended.
Boron depletion in postmenopausal women contributes to urinary excretion of calcium and magnesium, and depressed serum concentrations of estrogen and testosterone, both hormones being important to bone remodeling.
The following bullet points highlight known interactions.
• Calcium absorption is dependent on the presence of adequate vitamin D. The recommended daily intake is 400 IU for ordinary needs. Those who are seeking to arrest osteoporosis should discuss 800 IU per day with a qualified health care professional.
• Quinolones and tetracyclines combine with calcium, magnesium or other minerals.
Concurrent use will render the antibiotics less effective. Minerals should be taken at least two hours apart from these antibiotics. Used long term, these antibiotics may produce mineral deficiencies.
• Penicillamine absorption is impaired by magnesium and many of the minerals in a multi-mineral supplement. Such supplements should be taken at least two hours apart from the antibiotic. Long term use of Penicillamine can deplete the body of zinc and copper.
• Loop diuretics may cause the loss of calcium and magnesium from the body, frustrating efforts to address osteoporosis.
• Thiazide diuretics cause mineral losses, including calcium and magnesium. Long term use could deplete the body of these and other minerals. Since many of those using thiazides could also be osteoporotic, supplementation of minerals may be necessary.
• Colchicine may impair magnesium absorption.
• Corticosteroids interfere with calcium absorption and metabolism. Long term use may contribute to or exacerbate osteoporosis.
• Barbiturates, phenobarbital, and dilantin interfere with the metabolism of vitamin D. Long term use may contribute to or exacerbate osteoporosis, or lead to osteomalacia. Vitamin D supplementation should be advised in proportion to needs. In older people where fat absorption is compromised, 800 IU may be appropriate.
• Etidronate (Didronel) reacts with calcium and magnesium interfering with its absorption, if the respective dosing are not separated by at least two hours. However, this drug also alters vitamin D metabolism so that calcium deficiencies may result.
• Calcium interferes with iron absorption.
• Isoniazid alters vitamin D metabolism with possible reduction in calcium absorption. Supplementation with vitamin D at the optimal dose for individual needs should be advised.
• High doses of magnesium, zinc, fiber, and oxalates interfere with calcium absorption.
• Caffeine, alcohol, phosphates (from soft drinks, meat, and many can goods), protein (amino acids), sodium, and sugar increase calcium excretion.
• Digitalis may adversely affect magnesium status. Magnesium depletion is associated with an adverse heart impact, including arrhythmia and coronary spasms.
• High intake of calcium and vitamin D fortified dairy foods decrease magnesium absorption.
Contraindications Patients with hyperparathyroidism or cancer should not supplement with calcium unless directed by a physician.
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