- Total
- General
- Arts
- Book
- Culture
- Economy
- Essay
- Fun/Joke
- History
- Hobbies
- Info
- Life
- Medical
- Movie
- Music
- Nature
- News
- Notice
- Opinion
- Philosophy
- Photo
- Poem
- Politics
- Science
- Sports
- Travel
Medical [Medical] Are You Taking Too Much Calcium?
2012.08.03 09:42
Supplements may raise heart attack risk, but calcium from food doesn't by Michael Haederle | from: AARP Bulletin | July 11, 2012 Here's some bad news for the millions of older women who regularly take calcium supplements in hopes of warding off osteoporosis: There is growing evidence that the pills significantly raise the risk of having a heart attack. The good news is that getting your calcium the old-fashioned way — from food — actually seems to protect against heart disease, while providing bone-strengthening benefits. Get your calcium from food rather than supplements to reduce your risk of getting a heart attack. Those paradoxical findings come from a newly published study of nearly 24,000 German men and women whose dietary preferences were followed for 11 years. The study found that daily use of supplements containing calcium increased heart attack risk by 86 percent. But supplement use did not affect the risk of stroke or death from cardiovascular disease, according to Sabine Rohrmann, a nutritionist and epidemiologist at the University of Zurich and coauthor of the study published in the journal Heart. Meanwhile, people who consumed 820 milligrams of calcium a day from food — more than half of which typically came from dairy — had a 30 percent lower risk of heart attack than those who got the least amount of calcium, Rohrmann says. The 820-milligram amount seemed to be a sweet spot: Those who took in even more calcium from food (about 1,130 milligrams daily) saw no further reduction in heart attack risk, she adds. The new findings echo other recent research highlighting the potential heart risk from calcium supplements, says Ian Reid, M.D., a professor at the University of Auckland medical school in New Zealand who has coauthored several studies on the subject. He believes that calcium taken in highly concentrated form causes a spike in blood levels that damages the arteries. Calcium in food is absorbed more slowly, however, leaving blood levels unchanged. The latest study focused on residents in the German city of Heidelberg who were between the ages of 35 and 64 when they were recruited starting in 1994 for the European Prospective Investigation into Cancer and Nutrition. They regularly filled out questionnaires about the foods they ate and the supplements they took. The researchers also examined combination supplements, such as calcium and vitamin D, Rohrmann says, but concluded that calcium — whether alone or in combo with vitamin D — was linked to heart attack risk. Rohrmann does add a caveat: The scientists don't know exactly how much calcium participants got from supplements because they weren't asked what size dose they were taking. "We guessed that the intake is about a thousand milligrams per day," she says. It's unclear whether there might be a safe lower calcium supplement dose. But if a doctor prescribes calcium supplements, she recommends dissolving the pills in a bottle of water or juice and sipping from it throughout the day. That way, she says, "Your actual dose per intake is getting smaller." |
Comment 4
-
이한중*65
2012.08.03 09:55
-
이한중*65
2012.08.03 10:04
Calcium
"We want people to get the amount of calcium recommended for them but not necessarily to exceed it," says Nieves. Too much calcium, she says, may contribute to ailments such as kidney stones, prostate cancer and heart disease. For women over age 50, that's about 1,200 milligrams a day. Men need 1,000 milligrams a day up to age 70, and 1,200 milligrams a day from age 71 on. Good sources include:- Low-fat dairy foods.
- Leafy green vegetables such as kale, collard greens and broccoli rabe,
- Calcium-fortified products, including soy milk and juices.
- The calcium content of many dishes, from puddings and baked goods to stews and soups, can be increased by about 50 milligrams for every tablespoon of nonfat dried milk added to a recipe.
Nieves counsels consumers to estimate their daily calcium intake from foods generally, and then take only enough calcium supplements to hit their recommended dietary allowance (RDA).
For example, Nieves says, "If you start every day with calcium-fortified orange juice and have yogurt for lunch, you could already be getting 800 milligrams of calcium and you can simply add another serving of a high calcium food to get your required amounts. (The National Osteoporosis Foundation has a worksheet that can be used to calculate the calcium in a consumer's daily diet, and the organization Osteoporosis Canada has a "calculate my calcium" tool online.)
Vitamin D
This vitamin helps the body absorb calcium, so getting enough of it every day is vital, Nieves says. While it is found in fatty fish such as salmon, tuna and halibut, most people will need to supplement their diet to get their RDA — 600 international units (IU) a day up to age 70, 800IU a day for those 71 and older. By reading food labels, consumers can choose foods that have been fortified with Vitamin D, and then can take a supplement to round out their RDA. Going a little over the requirement isn't a problem, she says, as a person would have to consume about four times the RDA of Vitamin D to do yourself any harm. - Low-fat dairy foods.
-
이한중*65
2012.08.03 10:49
High Calcium Foods Summary Table USDA
NDB Ref. #Food
From the USDA Nutrient Database Calcium per measure
mgs.Weight in grams Common measure
-
.
DAIRY-
-
-
1095 Milk, canned, condensed, sweetened
869
306 1 cup
1164 Cheese sauce, prepared from recipe
756
243 1 cup
1097 Milk, canned, evaporated, nonfat
742
256 1 cup
1037 Cheese, ricotta, part skim milk
669
246 1 cup
1096 Milk, canned, evaporated, without added vitamin A
658
252 1 cup
1036 Cheese, ricotta, whole milk
509
246 1 cup
1111 Milk shakes, thick vanilla
457
313 11 fl oz.
1118 Yogurt, plain, skim milk, 13 grams protein per 8 ounce
452
227 8 oz.
1117 Yogurt, plain, low fat, 12 grams protein per 8 ounce
415
227 8 oz.
1110 Milk shakes, thick chocolate
396
300 10.6 fl oz.
14316 Malted milk-flavor mix, chocolate, added nutrients, powder, prepared with milk
384
265 1 cup
14310 Malted milk-flavor mix, natural, added nutrients, powder, prepared with milk
371
265 1 cup
1121 Yogurt, fruit, low fat, 10 grams protein per 8 ounce
345
227 8 oz.
1057 Eggnog
330
254 1 cup
1085 Milk, nonfat, fluid, with added vitamin A (fat free or skim)
301
245 1 cup
14177 Chocolate-flavor beverage mix, powder, prepared with milk
301
266 1 cup
1082 Milk, lowfat, fluid, 1% milkfat, with added vitamin A
300
244 1 cup
1079 Milk, reduced fat, fluid, 2% milkfat, with added vitamin A
298 244 1 cup
6166 Sauce, homemade, white, medium
295 250 1 cup
1077 Milk, fluid, 3.25% milkfat
290 244 1 cup
1104 Milk, chocolate, fluid, commercial, lowfat
288 250 1 cup
1103 Milk, chocolate, fluid, commercial, reduced fat
285 250 1 cup
1088 Milk, buttermilk, fluid, cultured, lowfat
284 245 1 cup
1092 Milk, dry, nonfat, instant, with added vitamin A
283 23 1/3 cup
1102 Milk, chocolate, fluid, commercial,
280 250 1 cup
1116 Yogurt, plain, whole milk, 8 grams protein per 8 ounce
275 227 8 oz.
1040 Cheese, swiss
272 28.35 1 oz.
1044 Cheese, pasteurized process, swiss, with di sodium phosphate
219 28.35 1 oz.
1035 Cheese, provolone
214 28.35 1 oz.
1029 Cheese, mozzarella, part skim milk, low moisture
207 28.35 1 oz.
1009 Cheese, cheddar
204 28.35 1 oz.
1030 Cheese, muenster
203 28.35 1 oz.
-
.
GRAINS20025 Cornmeal, self-rising, degermed, enriched, yellow
483
138 1 cup
20082 Wheat flour, white, all-purpose, self-rising, enriched
423
125 1 cup
18031 Bread, indian (Navajo) fry
373
160 10-1/2" bread
8262 Cereals ready-to-eat, GENERAL MILLS, BASIC 4
310
55 1 cup
8077 Cereals ready-to-eat, GENERAL MILLS, TOTAL
258 30 3/4 cup
8247 Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran
238 55 1 cup
18016 Biscuits, plain or buttermilk, prepared from recipe
237 10 1 4" biscuit
8246 Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes
237 30 1-1/3 cup
18031 Bread, indian (navajo) fry
210 90 5" bread
-
.
VEGETABLES11164 Collards, frozen, chopped, cooked, boiled, drained, without salt
357
170 1 cup
9310 Rhubarb, frozen, cooked, with sugar
348
240 1 cup
11373 Potatoes, au gratin, home-prepared from recipe using butter
292 245 1 cup
11464 Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
277 190 1 cup
11461 Spinach, canned, drained solids
272 214 1 cup
11451 Soybeans, green, cooked, boiled, drained, without salt
261 180 1 cup
11575 Turnip greens, frozen, cooked, boiled, drained, without salt
249 164 1 cup
11458 Spinach, cooked, boiled, drained, without salt
245 180 1 cup
11658 Spinach souffle, home-prepared
230 136 1 cup
11162 Collards, cooked, boiled, drained, without salt
226 190 1 cup
11192 Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, without salt
211 165 1 cup
11385 Potatoes, au gratin, dry mix, prepared with water, whole milk and butter
203 245 1 cup
-
.
FAST FOODS14347 Shake, fast food, vanilla
406
333 16 fl oz.
14346 Shake, fast food, chocolate
376
333 16 fl oz.
21082 Fast foods, taco, beef
339
263 1 large
18370 Leavening agents, baking powder, double-acting, straight phosphate
339
4.6 1 tsp
19087 Sweets, candies, confectioner's coating, white
338
170 1 cup
21074 Fast foods, enchilada, with cheese
324
163 1 enchilada
1078 Fast foods, nachos, with cheese
272 113 6-8 nachos
21092 Fast foods, cheeseburger, regular, double patty, plain 1
233 55 1 sandwich
21094 Fast foods, cheeseburger, regular, double patty and bun, plain
224 160 1 sandwich
21082 Fast foods, taco, beef
221 171 1 small
21088 Tostada with guacamole
211 130.5 1 tostada
21033 Fast foods, sundae, hot fudge
207 158 1 sundae
21098 Fast foods, cheeseburger, large, single patty, with condiments and vegetables
206 219 1 sandwich
-
.
FISH15088 Finfish, sardine, Atlantic, canned in oil, drained solids with bone
325
85.05 3 oz.
-
.
OTHER18369 Leavening agents, baking powder, double-acting, sodium aluminum sulfate
270 4.6 1 tsp.
18371 Leavening agents, baking powder, low-sodium
217 5 1 tsp.
This is a list of "basic foods". Source: USDA Nutrient Database for Standard Reference, Release 16
50
240 - 450
45
45
70
-
이한중*65
2012.08.03 11:55
Ian Reid(see the text above) says the case for preventing osteoporosis with calcium supplements is overblown.
It only decreases fracture risk by about 10 percent.
He counsels his own patients to boost their calcium intake from dietary sources.
"There are a number of food sources that are acceptable to the majority of people," he says.
In addition to dairy products, foods like broccoli, spinach, nuts and tofu are rich in calcium."A decade ago the enthusiasts were saying people should have 1,500 milligrams of calcium a day,"
Reid says. A "more sensible target" is probably 600 to 800 milligrams per day, he says.
"The majority of elderly people can probably achieve that."
However, it has been in medical journals as well.
The news is certainly disturbing one but important one for the aging women and some men
who have been taking calcium supplements usually with vitamin D, typically 500 to 600mg with
vitamin D twice a day. And this practice does not appear to be a good idea.
Now it is saying that this practice is dangerous.