Calcium Deficiency
By Nancy Clark, “A bone density test indicated I have the bones of a 70 year old—and I'm only 34. I guess I should have had more milk and less soda as a kid…?” A. While any calcium is better than none, taking a calcium pill does not compensate for a calcium-poor diet. A supplement offers calcium, but it does not offer the high-quality protein found in milk or soy milk, nor the myriad of other health-enhancing nutrients. Little babies thrive on milk, not calcium pills. Do you really think a pill can replace a whole food? Q. I like to save calories by taking a calcium pill instead of drinking milk. Is that OK? A. Not really. Although a calcium pill offers a low calorie alternative to consuming the recommended three (8-ounce) glasses of milk or yogurt each day, research indicates milk drinkers tend to be leaner than milk avoiders (1). I encourage my clients to embrace milk as a “liquid food” that is satiating and curbs one appetite. That is, milk can be more filling than the same number of calories from soda or juice. Most of my female clients who are runners reduce weight on 1,800 to 2,000 calories; men on 2,100 to 2,400 calories. That breaks down to at least 500 to 600 calories per meal (breakfast, lunch, dinner) and 300 calories for a snack. Enjoying low fat (soy) milk on cereal, a mid-morning latte and a yogurt for a snack seems a powerful way to spend 300 of those calories and approach the recommended intake of 1,000 milligrams of calcium per for adults 19-50 years; 1,200 mg for adults older than 50 years, and 1,300 mg for kids 9-18 years. If you are a parent, be a role model and drink milk at dinner to encourage a calcium-rich intake for your kids. Building strong bones during the ages of 10 to 18 is a wise investment for the future. Q. I’m lactose intolerant. Can I get enough calcium from non-dairy foods like soymilk, spinach, broccoli and almonds? A. For certain, you can get calcium from non-dairy sources. Soy milk is calcium-fortified and offers ~300 mg calcium in 8 ounces—similar to cows’ milk. Other convenient non-dairy calcium sources include fortified orange juice (350 mg/8 oz.) and fortified breakfast cereal, such as Total Cereal (1,000 mg/3/4 cup). If you do not consume dairy products or fortified soy products, you will have to work hard to consume adequate calcium to avoid calcium deficiency. For example, to get the recommended intake from plant sources, you’d need to eat 10 cups of spinach salad, 3.5 cups of broccoli, and 4 ounces almonds (about 88 almonds @ 675 calories). That’s a lot of eating… What you do not get from those plant sources of calcium is Vitamin D. Vitamin D enhances the absorption of calcium and is needed to not only protect bone health but also to reduce the risk of high blood pressure, diabetes, and heart disease; enhance immune function and reduce inflammation. Vitamin D is added to milk and some brands of yogurt, but is hard to find naturally in foods other than oily fish. Hence, non-milk drinkers have a high risk for not only calcium deficiency but also vitamin D deficiency. Q. I live in Boston and spend lots of time outdoors in the sun. Should I take additional D even though I drink milk? A. Yes, especially between Thanksgiving and Easter. Vitamin D deficiency is surprisingly common in people who live in northern latitudes (north of Atlanta GA), where the sun’s ultraviolet rays do not effectively convert the body's inactive form of D (just under the skin) into an active form. And even Southerners need to be mindful. A study of southern distance runners indicates 40% of them were D-deficient (2). Indoor athletes (dancers, swimmers, hockey players, figure skaters, basketball players, gym rats, etc.) should be particularly concerned and ask their doctors about getting their blood tested to determine their level of vitamin D, and if it is low, take steps to correct the problem.Q. Does the fat in milk contribute to heart disease? A. Controversial. A study that tracked the health and dairy intake of 4,374 children for 56 years (between 1948 and 2006) reports there was no increased risk of heart disease or stroke among the 34% who died during that time - even though, as kids, the subjects in the study drank whole milk. In fact, the children who consumed the most milk and cheese lived longer.(3) This study conflicts with the prevalent message to reduce the risk of heart disease by limiting the intake of milk’s saturated fat. Until more research clarifies this confusion, I recommend you enjoy low fat dairy/calcium-rich foods to help reduce excessive fat and calorie intake while maintaining a strong calcium intake. Q. Will drinking extra milk help a broken bone (e.g. stress fracture) heal faster? A. Doubtful. Bones need time to heal, about 6 to 8 weeks. But perhaps you can reduce the risk of breaking a bone by building it stronger in the first place. Copyright: Nancy Clark, MS, RD, CSSD Return from Calcium Deficiency to Nutrition Issues Return from Calcium Deficiency to WomenRunningTogether Other useful links. Top Sports Foods Sports Nutrition TipsRecovery After a Hard Workout The Pre-Competition MealReferences for Calcium Deficiency
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