October 2008 - Vol 3 Issue 10

Calcium’s Many Misconceptions
Getting to the bottom of 6 calcium myths
by Michelle Gibeault Traub, R.D.

Calcium is essential for the health of bones, teeth, nerves, and muscles. However, studies have estimated that up to 78% of women are deficient in this crucial mineral. In spite of this alarming statistic, media reports have implied that we should cut back on calcium, or seek special sources of the mineral to truly reap its benefits. Let’s get to the bottom of some of the most popular and dangerous calcium myths.

Myth 1: Calcium can cause heart disease.
Calcium can be found in arterial plaque, which is characteristic of atherosclerosis, a form of heart disease. This causes people to wonder if they should eliminate calcium from their diets. Health care professionals are quick to point out that it is not the calcium that causes plaque to build up in an artery, but rather cholesterol that traps the calcium where it should not be. If you are worried about heart disease, focus on cutting back on trans fats and saturated fats from animal products, but do not restrict calcium intake. If you cut back to less than 1000 mg of calcium per day you can actually hurt your heart since calcium is essential for all muscles to function, including the heart muscle. In addition, calcium levels of 1000-1300 mg (based on individual calcium requirements) are crucial for healthy bones and teeth.

Myth 2: Calcium citrate is better than calcium carbonate.
Although researchers have frequently noted that both the citrate and the carbonate form of calcium are absorbed in a similar fashion, this myth still remains strong. The claim is that calcium citrate is more absorbable than calcium carbonate simply because citrate is more acidic. While it is true that acidity does help with calcium absorption, for individuals with normal stomach acid secretion calcium carbonate is absorbed just as well as citrate. This is especially true when taken with food, and through a chewable calcium source (like Adora Calcium). In addition, calcium carbonate contains 40% elemental calcium while calcium citrate only contains 20%. Therefore, it is much easier to meet calcium needs with the carbonate form of the mineral.

NOTE: Adora Calcium is made from calcium carbonate because the citrate form of the mineral would make the product far too large, or it would make it essential to take 4-6 pieces per day.

Myth 3: Too much calcium can lead to kidney stones.
It is still not fully understood why kidney stones develop, but for the most part their cause can be attributed to low fluid intake, genetics, diet, and certain medical conditions. Kidney stones vary in composition, but frequently the large crystals that form a stone are made of calcium oxalate. Although calcium is contained in these stones, calcium in the diet does not lead to these stones. In fact, low-calcium, high-protein, and high-sodium diets have all been implicated in kidney stone formation. Worried about kidney stones? Maintain your daily calcium requirements (but don’t consume more than 2000 mg) and drink plenty of water every day [See also, “The Great Water Debate”]

Myth 4: I take a multivitamin or eat broccoli, so I don’t need to worry about calcium.
Many people believe that calcium is fairly easy to get through diet, especially if they take a multivitamin. This simply isn’t so. Calcium is a large mineral which is needed in high quantities (1000 – 1300 mg depending on age). The standard multivitamin pill only has room for around 100 mg of calcium per pill. In addition, even foods that people believe to be high in calcium can fall short. For instance, some vegetarians believe that fruits and vegetables can fulfill calcium requirements. A medium orange has only 55 mg while a ½ cup of broccoli has a mere 35 mg. While it is possible to meet calcium needs through dairy products and fortified vegetarian foods, it takes careful planning and oftentimes an additional calcium supplement is necessary.

Myth 5: Calcium is constipating.
Our digestive tracts can slow down for a variety of reasons. While calcium can be a bit harder to digest for some people, it is rarely the only reason for constipation. The main reason why someone may stop experiencing regular bowel movements include; not drinking enough water (6-8 cups per day), not eating enough fiber (25-35 grams per day), and not getting enough physical activity. Although calcium in pill form can be more difficult to digest, chewable products are more apt to be tolerated by even those with digestive problems. If you feel you can’t take calcium supplements because of constipation, look for a chewable calcium or liquid form of the mineral. Or, add a daily serving of prunes to your diet which provides fiber and additional nutrients for bone health.

Myth 6: Coral calcium has special health properties.
Coral calcium manufacturers have claimed that their product can do everything from improving bone health to curing cancer. Consumer advocates including the Federal Trade Commission want to dispel this dangerous myth. Not only are the claims about coral calcium completely unproven and totally false, it turns out that calcium derived from coral is simply unpurified calcium carbonate which may even contain high levels of lead. Don’t fall for this gimmick. Always choose calcium supplements that are purified. Also, remember that calcium is a mineral which has the same basic chemical composition regardless of where it comes from.

References   

Barrett, Stephen, MD. Be Wary of Coral Calcium and Robert Barefoot. QuackWatch.com January 25, 2004.

Gott, Peter M.D. Vitamin D, calcium supplements not considered health risks. TulsaWorld.com 9/29/08

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