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Old 08-14-2007, 09:07 AM   #1 (permalink)
 
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Calcium, vitamin D are critical to stopping bone loss

Calcium, vitamin D are critical to stopping bone loss


August 14, 2007
I periodically obsess about certain things. I become totally focused on an off-the-beaten-track topic and cannot get it out of my head.
Right now it's vitamin D and calcium. See what I mean ... is that something you've thought about a lot lately? No? I suspected as much. Not to worry, I'm overthinking it on behalf of all of us.
DIETARY SOURCES OF CALCIUM*

Plain nonfat yogurt, 9 ounces 452 mg
Swiss cheese, 1½ ounces 336 mg
Provolone cheese, 1½ ounces 321 mg
Mozzarella cheese, 1½ ounces 311 mg
Skim milk, 1 cup 306 mg
DIETARY SOURCES OF VITAMIN D**
Cod liver oil, 1 tablespoon 1,360 IU
Salmon, 3½ ounces, cooked 345 IU
Mackerel, 3½ ounces, cooked 320 IU
Sardines, 1¾ ounces 250 IU
Tuna, canned, in oil, 3 ounces 200 IU
*In milligrams **International units
Source: August 2007 Weill Cornell
Medical College Women's Health Advisor

First of all, we need vitamin D and calcium (in combination) to prevent bone loss as we age. Even if we're on prescription medications for conditions involving our bones (for example, osteoporosis) we need adequate amounts of vitamin D and calcium for those medications to be effective.
Bone loss is a big deal (and it's not just me who needs to worry, by the way, it's all of us). It can lead to broken hips. Did you know most health experts say more than 25 percent per cent of older adults die within six months of a hip fracture?
See what I mean? A good reason for a little obsession.
People ages 51-70 need 400 IU (international units) of vitamin D each day and folks over age 71 need 600 IU per day. (Some think that even more is better — but that's another column completely). When it comes to calcium, the general recommendation seems to be aging adults need 1,200 milligrams (mg) each day.
In this area, most of the time, we get some of our vitamin D from sunlight. Seems simple enough, but for some people that's not always possible. Enter the right kind of foods and vitamin D supplements. Recent thinking recommends vitamin D3 (rather than D2) because it's more readily absorbed. Most supplement makers have switched to D3, but check with your pharmacist.
Actually, you might want to talk to your health provider about all of this — who knows, you may be able to educate each other.
I know I'm getting the right kind of vitamin D from the salmon I eat (at least) twice weekly and the tuna salad I have occasionally. If I thought I could handle cod liver oil daily I'd probably get a whole lot more. (So far, obsession has not moved to that level.)
By the way, "there's growing evidence that Vitamin D is not only good for bone health but for muscle strength and prevention of some cancers and other illness" (University of California Berkeley, Wellness Letter, August 2007)
Some of my calcium comes from the yogurt I eat for breakfast and the mozzarella cheese I usually have at noon. Most aging people have to supplement to get the calcium they need — and calcium carbonate is still the best source, according to a recent issue of Consumer Reports on Health. Absorption is an issue here too — of a different sort. Some health experts say our bodies best handle 500-600 mg of calcium at one time.
Okay ... enough. I'm still thinking about all this but I feel satisfied, even a little purged by handing off all this information to you — hope it was useful. Now, if you'll excuse me, I'm adjourning to our sun-filled deck to eat a very large cup of vanilla yogurt.
Sharon Johnson is an associate professor in the College of Health and Human Sciences at Oregon State University and on the faculty of the OSU Extension Service.

SOURCE: http://www.mailtribune.com/apps/pbcs...LIFE/708140305
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Old 08-19-2007, 12:39 PM   #2 (permalink)
 
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Re: Calcium, vitamin D are critical to stopping bone loss

I don't like to argue with Eileen but People ages 51-70 need 400 IU (international units) of vitamin D each day and folks over age 71 need 600 IU per day. (Some think that even more is better — but that's another column completely). really doesn't add up.

May I suggest that readers listen/watch Robert P. Heaney, M.D. presentation at Contemporary Diagnosis and Treatment of Vitamin D-Related Disorders
you may want to use the arrows by the slide preview to fast forward to Heaney's talk Slide 18 is the one you need to study. It shows that Calcium absorption is maximised at 80nmol/L.

Now we know that 400iu raises status by 7-12nmol/L so it is just basic maths to work out roughly the amount of Vit d we need to achieve a minimum of 80nmol/L.

In the UK the average woman has a level around 50nmol/L and usually below 75nmol/L so thinking a mere 400iu uplift will raise the average UK woman into the low breast cancer incidence group is mistaken. It needs to be more like 2000iu and that could as easily be achieved with a couple of short sunbed sessions or an effective strength supplement.
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Old 08-19-2007, 10:15 PM   #3 (permalink)
 
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Re: Calcium, vitamin D are critical to stopping bone loss

no argument here, that's not my article I just post the info :)
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Old 08-19-2007, 10:42 PM   #4 (permalink)
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Re: Calcium, vitamin D are critical to stopping bone loss

I love to argue with Eileen! She always gets bored with my tantrums and lets me win! hehe Personally, I really feel this kind of argument is a "stretch" for our industry, and for health science in general. Humans get old, they lose bone - "you can't stop it", but you can at least try to slow it down. But when it comes to Vitamin D synthesis from UV exposure, what are we really talking about? Yes, it's a vital component of the synthesis/absorption equation, but nothing to hang our hats on. And at what age does this typically start? I don't have that answer, but I can tell you that age group is not in our primary demographic. And besides, it's that generation today that did all the overexposing in the 60's and 70's that are helping to give this industry a "bad name" today.

There, I said my piece. I don't know if it makes any sense to anyone, but it needed to be said.
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