Is Calcium Supplementation Safe? By Nikki Burnett
Nutrition Editor NIKKI BURNETT MS CNTP MNT is a Functional Nutritionist at Taste Life Nutrition. Nikki works with ambitious professionals to help them overcome hidden barriers to both health and success. Challenges such as chronic stress, brain fog, low energy, and stubborn chronic issues frequently have their roots in unhealthy foods and unknown inflammatory conditions. Functional nutrition is based on the science of functional medicine. The goal is to understand the body through functional lab testing, genetic testing, environmental factors, stress, and lifestyle.
Editor’s Note: This article is for information purposes only. Please check with your medical provider before beginning any treatment.
PHOTOGRAPHED BY KALEN JESSE
It seems that the thought with calcium is “more is better.” Everyone thinks they need more calcium, so we add extra to our milk, juices, supplements, and antacids (which is another scary topic altogether). But is this really the case? Have we seen a decrease in osteopenia or osteoporosis in recent years since the addition of calcium to many of our foods?
This is an extremely complicated and controversial topic. My intent here is to motivate thoughtfulness on a topic that not only affects our bones, but our heart health, digestive health, and most functions of the body.
For us to function, our bodies rely on all the systems to work together. If one system doesn’t work, then our bodies fail to operate. This also holds true for how nutrients work in the body. They do not function alone but must have co-factors or other nutrients involved in order to do their jobs properly. It is not only simplistic to assume that we can take calcium by itself, but also potentially dangerous. Studies show that calcium supplementation alone has the potential of increasing the risk of bone fracture, particularly hip fractures in older women.
For calcium to do the job of building bones, it must have its co-factors in place, helping it know where to go. Without them, calcium deposits into tissues in the body, such as the kidneys, brain, breasts, heart, and vasculature. These co-factors include, but are not limited to, 12 minerals, 64 trace minerals, and vitamins D, K, carotenoids, and C.
While nutrient deficiencies are often caused by having a diet lacking in nutrient dense foods, certain conditions can also create an environment where nutrients taken in don’t break down and absorb properly. Dysbiosis (an imbalance of gut microbes), infection, autoimmune diseases of the gut such as Celiac or Crohn's disease, and any inflammatory condition all can affect nutrient absorption.
Prescription medication or over-the-counter drugs also affect nutrient absorption, which impacts bone health and other functions of the body. These include acid blockers, proton pump inhibitors (PPIs), glucocorticoids, aromatase inhibitors, thyroid drugs, loop diuretics, antidepressants, anticoagulants, and anticonvulsants—just to name a few.
Interestingly, the top 10 causes of death are not complications associated with bone fracture. The number one cause of death is cardiovascular disease. Calcium, along with platelets, fibrin, and collagen, are natural band aids when there is damage to the arterial wall. Calcium in excess—along with inflammatory conditions like stress, infection, toxic burden, disease, and environmental factors—can lead to increased buildup, creating plaques inside the arterial wall.
According to a meta-analysis published in the journal Nutrients entitled, “Cardiovascular Effects of Calcium Supplements,” the conclusion showed calcium supplements “increase the risk of heart attack by 27%-31% and the risk of stroke by 12%-20%.” The study concluded, “The non-skeletal risks of calcium supplements appear to outweigh any skeletal benefits.” Doesn’t it make sense to avoid the factors that increase the risk of cardiovascular disease?
In practice, I often find that the problem is not a deficiency of calcium, but more often a deficiency in one of its co-factors—particularly magnesium, vitamin D, and trace minerals.
In this time of COVID-19, we are hearing about more of our population being deficient in vitamin D. I see this in practice every day. Not only will a deficiency affect the efficiency of our immune system, but it plays an especially important role in bone health. Vitamin D is thought to be more than a vitamin; it is considered a hormone, as it plays such a significant role in many functions of the body.
Instead of taking calcium, let’s take it back to basics and eat the foods that nourish our bodies and our bones. Another meta-analysis showed “an association between the increase of at least one serving of fruits and vegetables per day and decreases in the risk of fractures.” Movement, stress reduction, and eliminating toxic body care products and cleaning products may all influence the health of your bones, cardiovascular system, brain function, and overall health.
If supplementation is necessary, it’s very important to know which supplements to take, the proper combination, and how much. Testing is a necessity and knowing your levels can help you and your practitioner understand what your body needs, how much, and when.
Healthy, whole foods are the key to a healthy, full life. It’s time we stop battling food and begin battling the misinformation about food. Food gives us life – Taste Life!
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Nikki Burnett: @tastelifenutrition // info@tastelifenutrition
Kalen Jesse: @kalenjessephotography // KalenJesse.com