I believe it has something to do with the total diet. High levels of
protein intake can result in bone demineralisation also. Protein sh0uld
only be 10% to 35% of total daily caloric intake (0.8g of protein per
kg of body weight). In fact, we don't need a lot of protein, it even
applies to body builders.
Most people only focus on intakes of calcium but current researches by
the American Dietetics Association has shown a co-relation between
calcium, Vitamin D, omega-3 fatty acids & soy isoflavones.
Ref: Roles of Vitamin D, n-3 Polyunsaturated Fatty Acid, and Soy
Isoflavones in Bone Health; Heaney RP, Carey R, Harkness L; pages
1700-1702; November 2005 (Vol. 105, Issue 11)
** Take note.. it is Soy Isoflavones, not the soy protein. Too much
protein will not do any good to your body.
Osteoblast requires a number of nutrients to work, i.e. Vitamin D (at
least 400 to 800IU) & K, magnesium, phosphorous & flourine. Calcium
needs magnesium to remain soluble in the blood. The studies into the
ratio of the two bone minerals have produced intriguing discoveries.
More & more discoveries are showing that we don't need too much
calcium. A daily intake of 300mg is enough if we top up 4 times of
magnesium 1200mg. Eating too much calcium will cause calcification
issues within the circulatory & skeletal systems. Many of our plants
lack magnesium because of heavy agriculture activities on the same
piece of land.
Medication, sedentry lifetsyles, heredity & alcohol are other culprits
of bone loss. Taking bone nutrients with high fiber meals blocks their
absorption. Never take mineral supplements with whole grains.
Dietary intake from food sources & proper supplementation ranks the
most crucial point in bone density maintenance. Nutrition is very
important. It is bone nutrition, not just calcium or Vitamin D..
intakes. Physiologically, we all reach peak bone mass by 30 years old.
So nutrient-gene issues are very real. If there have been a history of
osteo-related degenerative diseases within the family, the key is to
look after bone nutrients intake & exercise before 30 years old. Make a
lifestyle.
Calicium supplements varies too. They are not all the same. The
cheapest calcium carbonate is not easily absorbed by people with lesser
stomach acid secretions. This have to be taken with meals 2 to 3 times.
Break up the pill or capsules & eat with meal. Another way is to
dissolve in 250ml orange juice. Calcium citrate is the best, to be
taken on an empty stomach, either early in the morning or one hour
before sleep. Normally you take magnesium also with it.
Vitamin D is requried for absorption of calcium in the intestines.
Researches have established an upper limit of 2000IU for this
nutrients. Due to toxicity at high levels, it is safe to consume up to
700 to 800IU daily for normal persons, especially as you get older.
People living in the northern hemisphere who do not get sun light or
those who stay indoors or have pigmented skin tone often have to rely
on their diet but not many foods have Vitamin D. Samon is a good
choice. Look for foods that are fortified with the vitamin. The problem
with most people is that they don't study the food labels properly.
They start running after supplements without knowledge of their total
daily intakes. It fairly easily to work out the amount of calcium &
vitamin D from the milk & foods with proper labels. Most bread are
either enriched or fortified. You have milk breads. Yogurt.
Finally, exercises, weight lifting & yoga, stimulates bone
mineralisation, especially for people over 40 years of age. You would
get anywhere without commiting your skeletal tissue to weight-bearing
exercises!!!
Matthias Robin [censored] Heng Teck
Undergraduate Student
Bachelor of Science in Human Nutrition
Kansas State University