The Truth About Calcium Supplements

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If anyone's on calcium supplements, don't take them. Let me show you why. Not according to these studies, which do show benefits for calcium supplementation on bone mineral density, especially for those under 35 years of old. We'll get into how much. Bones are not made of calcium. They're made of 12 minerals, which is boron. Calcium, cronium, iron, magnesium, magnesium, manganese, potassium, phosphorus, selenium, sulfur, silica, and zinc, and 64 trace minerals. So she's saying that bone is made up of a lot of these 12, minerals and then trace amounts of 64 other ones. Science says, bones are made up of 5 to 10% water, 50% to 70% in hydroxyapatite, which is a mineral, and 20% to 40% organic components, which are mostly collagen protein but some other proteins. And organic proteins are generally totally differently classified than minerals. So she already just ignored 20% to 40% of what bones are made out of? But let's focus on that 50% to 70%. This is the chemical formula for hydroxy appetite. It's mostly calcium and phosphorus. In fact, if we look at all 12 minerals that she mentioned, this is the percentage of the percentage of each one that bone is made up. It's calcium, phosphorus, and a little bit of magnesium. And the other nine are trace minerals. This meta-analysis of 43 studies looked at calcium supplementation and high calcium diets for people under the age of 35. And they found that having around one gram of calcium per day really helped increase bone mineral density. But more than one gram had no real added benefit. Now, I always prefer to get my nutrients via diet when possible. But if you can't, then yeah, supplement away.

Additional notes

Replying to @ARadiantDawn 📹 SNEAK PEAK: Which foods are high in calcium? You can’t just trust the nutrition facts labels, because how your body absorbs calcium is somewhat based on what you consume it alongside. E.g. Roughly 1/3rd of the calcium in cow’s milk gets absorbed, but then the calcium from Soy Milk is absorbed ~75% as well as that of cow’s milk, and beans are only at ~20% and spinach is 15%. (DOI: 10.1590/S0004-27302006000500005 ) Also, having enough Vitamin D is important. ⚠️ IMPORTANT: It is absolutely possible to take too much calcium, which can lead to Hypercalcemia (which can also be linked to too much Vitamin D). The best way to determine whether or not you need to supplement is by testing, but you can also track your diet to get a decent idea. You can get calcium naturally by consuming dairy products, edible bones (e.g., those in canned fish), and many green vegetables. 👉 Excess phosphorus inhibits calcium absorption and may aggravate a dietary deficiency. This is primarily a risk from phosphorus additives in processed foods, which are often unlabeled. ❓What should I cover next? 📚 Key Studies Used in This Video: PMID: 36164828 PMID: 33800689 doi: 10.1016/S0020-1383(16)47003-8 DOI: 10.1515/cclm-2012-0868 PMID: 26770561 doi:10.1136/bmj.h4183 #health #nutrition #supplements #healthyliving #science #whatthescience #osteoperosis #barbaraoneill

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