Are Calcium Supplements Effective?
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- เผยแพร่เมื่อ 26 ส.ค. 2024
- What is the optimal daily dietary calcium intake and might benefits for the bones outweigh the risks to the heart of calcium supplements?
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What’s this about calcium supplements and heart attacks and strokes?! You must have missed by “prequel” video, Are Calcium Supplements Safe? (nutritionfacts....)
And the more milk = more fractures galactose thing? That was covered in Is Milk Good for Our Bones? (nutritionfacts....)
For those not getting enough sun (see my recommendations here (nutritionfacts....) I do advise vitamin D supplementation. For background on how I arrived at my recommended dose, check out my vitamin D video series from a few years ago:
• Vitamin D Recommendations Changed (nutritionfacts....)
• Evolutionary Argument for Optimal Vitamin D Level (nutritionfacts....)
• Is Vitamin D the New Vitamin E? (nutritionfacts....)
• Vitamin D and Mortality May Be a U-shaped Curve (nutritionfacts....)
• Vitamin D Supplements May Be Necessary (nutritionfacts....)
• The Difficulty of Arriving at a Vitamin D Recommendation (nutritionfacts....)
• How the Institute of Medicine Arrived at Their Vitamin D Recommendation (nutritionfacts....)
• Resolving the Vitamin D-Bate (nutritionfacts....)
• Take Vitamin D Supplements With Meals (nutritionfacts....)
• Is Vitamin D3 Better Than D2? (nutritionfacts....)
Have a question for Dr. Greger about this video? Leave it in the comment section at nutritionfacts.... and he'll try to answer it!
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"Fortified" means supplemented. So if you don't consume plant milks, cereals, etc which have the calcium added then it's no different to take in a pill. I agree you shouldn't overdo, but just almonds, kale, figs, and the small amounts from other foods probably won't get you to the recommended 500-1000 mg per day
This man is amazing. OMG such an honest rare doctor.. Thank you.
Does supplementation include fortified foods? Without fortified foods, I find that I am not getting the recommended 500 to 1000 mg even with salads, smoothies, almonds, etc.
Hi, did you ever find an answer to this?
What about the calcium added in soymilk or any non diary milks?
Thank you for the awesome video!
Is there any difference between the different calcium supplements? calcium citrate, calcium carbonate, glycinate chelate ...
I would like to see a video looking at calcium-fortified foods and health risks.
Thank you for adding the comment about Gastric Bypass - I often wonder when seeing anything on the safety of Calcium supplements how it effects me.
This is why I fucking love Dr. McDougall, this confirms everything he has been saying about calcium and vitamin D.
+The Fruitman Was just thinking this too; Mcdougall cleared this up a while back!!! I love McDougall; his stance on nutrition is so painfully simple for everyone to comprehend. Although, disagree on his stance against too much fruit hahaha. I remember harley aka D-rider crossed that part out of John's book the starch solution when he bought it haha.
+Jack Scott (PlantSurthriver)
Does McDougall promote anti gluten diets, because well.. potatoes, rice etc is all gluten free?
+Chimon He thinks gluten free diets are bullshit, unless some actually has a real sensitive or allergy to gluten -- which only affects 2-3% of the population.
The Fruitman
So the stereotypical answer "it is glue that sticks to the inside of the human gut" is nothing but hype? I heard this as well from a very competent dietist / doctor who also knows about B12 (if a doctor knows about issues like B12 / Cobalamin, they are extraordinary)
Chimon I think unless you've got hard empirical evidence through rigorous medical testing, & through completely removing (for a good while) & re-introducing glutinous foods - to see how you feel off-gluten and back-on again... then it's all hype really. I think partially a good reason gluten gets a really bad rap is through scapegoating tactics the meat, dairy & egg industry (+ affiliates) propagate to blame gluten (& grains generally) for its/their health-detracting qualities... because heaven forbid; it can't be the meat patty & cheese in my big mac that's the issue, it must be the bun!!!!!!
What about fortified plant milks? And what about the type of calcium supplements? I take 300mg of Kind Organics Calcium daily where the calcium is derived from organic algae, I would assume that this would be ok since it's a plant source...?
+Shivi Crowley (MissShivi) take vitamin D to absorb the calcium and magnesium if you take more then that, because taking one of them lowers the other mineral.
+sdushdiu
The problem is calcium in foods is hard to absorb.
+sdushdiu
You're reading comprehension is absolutely horrid.
Nowhere did I state that eating whole-food plant based foods isn't a good source of calcium, just that how much calcium you're able to absorb and consistent you are with calcium in foods is dependent on an case by case individual basis.
This is where supplements come along, and cherry picking studies that use isolate supplements isn't going to disapprove anything. Read the OP. There's been a reemergence of food-based supplements to correct the confusion that you and the Doctor have, of course you'll just throw a fit and say to just eat the food sources. Again, that just isn't enough.
Why don't fortified juices, for example, have a "calcium supplementation hazard warning" on them, just like all pharmaceuticals must have? If these side effects are known, that would make sense.
+veganactive Just avoid processed foods.
Hey, I know calcium supplements are generally not recommended in most people. What about patients on long-term PPI therapy (omeprazole, pantoprazole) which increases weak bones and fracture risk? Same question for patients on anti-seizure meds, which also increases risk for weak bones and fractures. I’m a pharmacist and we generally recommend calcium and vitamin D in these populations. So now, just recommend vitamin D in these populations? Thank you for your help!
How much of what food will give you 500-1000 mgs of calcium ?
@Monut Yadav What if you have lactose intolerance and sardines are not nice to eat everyday. Once in a while is ok. We do not get much calcium from food.
@Monut Yadav I do eat chia seeds regularly but my bone density didn't improve.
@Monut Yadav I already had osteoporosis.
Milk
A chia seed pudding and a head of broccoli
It’s such a pain that so many of the plant milks are fortified with calcium.
so what about my orange juice that had added calcium and vitamin D?
The moral of the story : just eat your broccoli !
+VeganBanana and spinach and beets greens for smoothies, can also use the stalks for soups and beans.
+Marko Stupar i eat 6 Flourettes of broccoli a day, and 2 or 3 cups of raw spinach a day :))
+Marko Stupar i eat 6 Flourettes of broccoli a day, and 2 or 3 cups of raw spinach a day :))
One cup of chopped broccoli is only 42 grams of calcium. Think how much we need to eat to get a decent amount. I know I cannot eat that much broccoli
@@aineg2259 The oxalic acid in spinach apparently cancels out your body's ability to absorb most of calcium
And what about calcium in some calcium rich mineral water ? Mine, for example, is even 0,5 g per liter (with a calcium RDA of 1 gran per day)
i take soy milk fortified with calcium once and a while, but one cup only has 25% o calcium daily recommendation. is it a problem?
thank you for all your radiating information have blessed day mmmmmkaaaaay😉
Many calcium supplements are divided into several pills per day. So you can just take 1 for an added 250 mg if your consumption of beans, greens, etc. isn't quite enough to reach the RDA.
What is your opinion on gastric bypass patients that become plant based/vegan; would they need supplements and I guess vitamin D would be necessary for absorption as well?
When are human going to learn that minerals is for plants not humans. Plants is for humans and it is there you get your minerals.
+marcus olsson You need to clarify that a little more. What you mean is that rock minerals are for plants and plant minerals are for humans.
+TheStewieGriffinShow Short answer is: Yes you understand it right. Here is the long one: To be more correct is that komplex mineral(rock) is for the microorganism in the soil. They convert the mineral to a bioabsorbable or bioavailable for the plant. Plant absorb this nutriant and make it bioavailable of us human.
+marcus olsson So there is another symbiotic relationship between plants and humans beside oxygen and carbon dioxide. Plants make food for humans and humans fertilize the soil to make food for plants. :)
not sure why this wise comment has so little thumbs up. its very true.
Dr Gregor, how does this relate to my nerve question on yesterday's vid, please? I'm not concerned about fractures (esp at only 44, not having eaten meat for nearly 25 years, drunk cow's milk for about 20 nor ever been big on soft drnks, never drunk coffee etc), but I am concerned about my gippy trigeminals. Recently I had a course of Clindomycin - known to fight with calcium - and the nerve trouble increased markedly. Can you advise, please? Thanks! ☺
Please contact him trough his website. He doesn't read TH-cam comments as he is a busy person.
Best wishes
+Mario G Thanks!
My doctor recommended stopping CA supplements but I have been taking Strontium and it has helped my bones strengthen. This was based on a study that required that I take an equal amount of CA as the strontium. I have tested this with my bone scans and it is working. Now I don't know what to do. Has Dr. Gregor done any research on strontium and is it absolutely necessary to take that with CA?
Sunny White You cannot take Strontium together with calcium. They fight for absorption. You must take it at different time. Also an article said that Strontium actually skewed the numbers which means you must stop taking strontium 3 days before you take a reading. symbiosisonlinepublishing.com/nutritionalhealth-foodscience/nutritionalhealth-foodscience67.php
Recall, he is not talking about treating osteoporosis. He is talking about primary prevention of bone loss. The recommendations are completely different if you have osteopenia or osteoporosis.
what is Strontium? I get once a month Rebone, must not lay down for 30 min. It helps ca disolve better. I wouldn't take it for more than 2 years, since dentists hate it
calcium requirements here is in italy (europe) are as high as 2000 for all women, 1200mg is the max allowance for supplements...guess about b12? anything above 25mg is ILLEGAL (as well as shots obviously)
WTF
What plant milks aren't fortified with calcium?
Is fortified soy milk ok or is that considered a supplement?...because it is fortified
So foods have different absorption % but if you absorb too much you excrete it out?
Chia seeds and sesame seeds have huge amounts of calcium i believe. Pair with Vitamin K2, D and Magnesium :)
Whole food plant sources are always best of course :)
you supplement magnesium?
@@dimitrisskar4174 I do from time to time but the foods i consume are loaded with magnesium so i do not need as much but you can have magnesium salt bath 3x a week is good or take magnesium chloride. I mostly take 3 tablespoons of hemp seeds and some cacao with my smoothie a long with other wholesome foods i eat throughout the day.
@@turbonbc but why are you actively trying to make sure you got enough magnesium?
@@dimitrisskar4174 I am not trying to do anything, i am just taking care of my health and body and consuming whole foods? I don't calculate my calories or nutrients, i just consume more quality foods richer in nutrients.
@@turbonbc but you said you supplement magnesium?
"How are calcium supplements different from calcium fortified Soy/Almond milks? I checked a few popular brands and they use the same form of calcium (Calcium Carbonate)If I drink 1 cup of Silk brand Soy milk, I get 475mg of Calcium in the form of Calcium Carbonate. If I take a supplement, I get 500mg (the smallest amount I could find per pill) again in the form of calcium carbonate. Based on this comparison, shouldn’t we just avoid fortified plant based milks as well?" - User aragaw www.nutritionfacts.org
doc, my vitamin d level dropped to 19 without vitamin d supplementation. My doctor says I need to take d and b12 forever. I have dark skin and getting enough sun has not been possible. Is vitamin d dangerous?
Good question.
***** absolutely! I am aware and I take my vitamins. I hear lots of people saying that vitamins are dangerous. Everyone says: just stand in the sun and you won't need vitamin d but for me that was not true. I have brought my d3 up to normal levels but if I continued to rely on the sun, I would probably have rickets by now.
+deane trethewey I'll stick to the vitamins for now.
+John Dow
keep taking vitamin d and b12.
its better to get vitamin d from the sun,but vitamin d supplementation is better than having too little vit d
+John Dow lol no it is not dangerous they are fine and stick with them. Here are two good products using good forms and low cost considering their form, of the two vitamins you mentioned if it is of any help to you.
www.swansonvitamins.com/pharmax-d-mulsion-1oz-30ml-citrus-30-milliliters
www.swansonvitamins.com/swanson-ultra-methylcobalamin-b-12-5-mg-60-tabs
HELP!!!!! Background - had 2 thyroid surgeries, each removing half. DoctorB (who was AMAZING) thinks by my history of bloodwork that DoctorA (good doctor, poor listener, etc) nicked/damaged/removed my parathyroids. Since then, I have had issues with calcium. Im 44 this year and now the concern for my Endo is greater. Im also GF/SF since 2012 and mostlyRawVegan since the second surgery 2015. My levels were up but not enough. Now she has me on calcium pills and its still not enough. I hate taking them. Im taking a full-bodied Calcium pill with 2 plain Calcium pills 3 times a day (All GF and Vegan). I dont want to keep relying on pills. What is the alternative? Is there a megacalcium food out there? I already eat a lot of greens, frutis and veggies in this lifestyle. I add powergreen powders to my smoothies as well as Baobab.
Are you seeing an endocrinologist? If not you should be seeing one. Have you had your parathyroid hormone level checked?
please make a video about magnesium stearate. is it gmo? what is it in? what are the risks?
you will have more than enough magnesium if you eat a whole food plant base diet.
For those wanted a good plant-based source of calcium, hijiki (seaweed) is insane
+Andréas Remis PLANT-BASED VEGAN Dr. Greger recommends staying away from Hijiki because of the arsenic levels. nutritionfacts.org/?s=hijiki
Broccoli and almonds instead
Thanks Dr
So whats the solution for stronger bones?
+Jeremy Lin
Strength/Resistance training. The bones strengthen in relation to how much resistance they have to deal with regularly.
+Guilt Free TV That and sunshine.
*Eat well and practice resistance exercise* (that is weights). That's due to the fact that you need two things: stimuli and good materials to make the change happen.
By eating well I mean dark greens, grains and seeds overall. Make plants the most of your diet or better yet your whole diet.
There is no magical nutrient to provide strong bones. You need to put some effort by living a physically demanding life.
Love it
im putting you on the news Dr. Greger
Noisy birds in the background.
does soy milk with calcium count as a supplement? Or cereal with added calcium or similar...
Janny32 no, it doesn't. It's called fortified foods and it is not the same thing. Consumption from calcium in fortified foods counts as getting calcium from food and consumption from supplements doesn't.
Could you please explain the reason for that.
Fortified foods are fortified with supplements.
Jann32 we by wouldn't it? Calcium carbonate (limestone) is added to most plant milks.
Got milk?
Now I'm curious about Vitamin D... Pam Popper is has done a few videos highlighting problems with supplementing it.
What happen to thyroidless person?
Prunes every day! 8-12 per day.
So which supplements are really necessary?
Non, just eat a variety of fruits and vegetables. Maybe b12 but that's up to your body
+Lance Sherrick
B12 all year round and possibly vitamin D when getting sufficient sunshine isn't practical (eg. during winter).
Omega 3 is also beneficial
+Jake H It's not necessary.
1c1pal That is why I said beneficial, since it greatly reduced for example cancer risk by balancing the omega 6 and 3 ratio.
Boom. Truth bomb just went off.
The cliffhanger ! 1st!
+RadicalJane you over achiever you
Where it says dietary calcium is better, I assume they mean animal dairy ?
Absolutely not. We cannot absorb the calcium in dairy. It also causes deficiencies. nutritionfacts.org/video/plant-vs-cow-calcium-2/
There’s not a single overwhelming reason that a person would supplement calcium unless they live in the third world. Why are they sold like candy?? Why is there a daily RDA? Zero explanations.
I’m not crazy for being flabbergasted by this type of third world/developed world haziness.
Vegan Gains sent me here
The moral of the story: yes, supplements are effective.
No.