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The calcium myth
by Dr. Susan E. Brown, PhD
Benefits for bone health
Vitamin D, and specifically the hormone our body produces from vitamin D, is the body's most important regulator of calcium absorption. Indeed, scientists now know that people low in vitamin D absorb 65% less calcium than those with adequate levels of this vitamin. Subsequently, needless osteoporotic fractures are much more common in folks with low levels of vitamin D, and the incidence of fractures can be dramatically reduced with vitamin D supplementation. For example, a recent study in the United Kingdom found that 95% of those suffering a hip fracture were deficient in vitamin D, while other research in the UK and the US documents that simple daily supplementation with 800 IU vitamin D3 with some calcium can often reduce hip fracture incidence by 33 to 50%. For a review of the literature on vitamin D and fracture reduction, see my article in the March 2008 Alternative Medicine Review
Even more, three major vitamin D researchers now suggest that with adequate vitamin D supplementation, we could prevent 50 to 60% of all osteoporotic fractures.

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A new thought about calcium

The calcium myth
by Dr. Susan E. Brown, PhD

When it comes to whole body health, there are few silver bullets, and calcium is'’t one, either, though it is undeniably important. Historically and throughout the world today, there are many cultures whose bones remain strong throughout the lifespan, without the overemphasis on dairy foods commonplace in America today. By thinking of calcium as only part of a well rounded, alkalizing diet and lifestyle, you, too, can create better bones, and a better body!
Known for almost a century as the sunshine vitamin for bone health, new research reveals that vitamin D is good for more than bone much, much more. In fact, current research from around the world documents that not just osteoporosis, but an astonishing number of diseases, are caused or worsened by insufficient vitamin D. Further, studies show that attaining optimum vitamin D blood levels provides protection from these disorders and aids in their healing.

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A balanced approach on calcium

The calcium myth
by Dr. Susan E. Brown, PhD
A balanced approach, how to make calcium work for your bones and your body
Here are some guidelines for making calcium work to strengthen your bones;
Rebalance your calcium intake. There are many calcium rich vegetables that do double duty for the bones by alkalizing the system. Beans and other legumes, such as soy, as well as fish, seeds, and nuts offer additional choices.
Let the sun shine in! Our bodies were meant to be exposed to sunshine, but do this in a way that is health-enhancing, not harmful. This will allow your body to make adequate amounts of vitamin D3 .
Supplement with vitamin D. For maintaining adequate levels of vitamin D, 1000 to 2000 IU per day is safe and adequate. If you think you could be vitamin D deficient, as are some billion people worldwide, ask your healthcare provider for vitamin D testing, then supplement accordingly.
Increase your intake of vitamin K. Most people get some, but not enough vitamin K from their diet, from green leafy vegetables and fermented foods like aged cheese. As a whole, however, we consume suboptimal amounts of this key bone nutrient. For optimum bone health, supplementation with vitamin K2 is recommended for nearly everyone. Exceptions include those using the blood-thinning drug Coumadin warfarin, as this vitamin can interfere with the action of blood-thinner drugs.

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The diary dilemna

The calcium myth
by Dr. Susan E. Brown, PhD
The dairy dilemma
Here in America, the popular wisdom solution to our calcium needs is to eat lots of dairy products. Milk products are high in calcium, as everyone who has seen the ubiquitous milk mustache posters knows, so it seems to make sense to drink plenty of milk or eat yogurt, cheese, and ice cream.
There are two problems with this logic; first, there are many people who are lactose intolerant or otherwise sensitive to proteins in milk, which means that they have trouble digesting it and aren’t necessarily absorbing all that calcium. And second, dairy products are generally acid forming foods, which means that taken in excess, and without counterbalancing alkalizing foods, they tend to promote a pH imbalance in the body that leads to further calcium loss from the bones. So while dairy products do contain a great deal of calcium, dairy alone does not provide the quick fix to bone health many Americans assume it does, and if you rely solely on dairy’s calcium for bone health, you could be in for a letdown!

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