Osteoporosis, Calcium, and Vitamin D
Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author's information and copyright must be included.

Category: Health / Diseases/ Osteoporosis    (submitted 2012-04-11)

Protected by Copyscape DMCA Copyright Search


Facebook Twitter RSS E-mail

Calcium, Vitamin D, and Osteoporosis
by: Joel Fuhrman, M.D.
Posted: 11 April 2012

About 10 million Americans already have osteoporosis, and 34 million are at risk.1 Contrary to popular belief however, low intake of calcium is not the primary cause of osteoporosis. While Americans have the highest calcium intake in the world, we also have one of the highest hip fracture rates in the world.2 The standard American diet causes much of the consumed calcium to be lost in the urine. Excess salt, caffeine, sugar, and animal products leach calcium out of bones and promote urinary calcium loss.3 The Nursesâ‚„ Health Study followed 72,337 women for over 18 years and found tha t dairy intake did not reduce the risk of osteoporosis-related hip fractures.4

In contrast, vegetables, beans, fruits, nuts, and seeds are rich sources of calcium and other important minerals, and do not promote the urinary excretion of calcium. A three cup serving of raw, chopped greens â‚€œ like kale, bok choy, or collards â‚€œ provides the same amount of calcium (or more) as one cup of whole milk. Only 32% of the calcium in the cup of cowâ‚„s milk can be absorbed by the human body compared to about 50% for many green vegetables.5

Calcium isnâ‚„t the only important nutrient for bone health

It's also important to keep in mind that the effect of nutrition on bone health is more complex than just getting adequate calcium. For example, vitamin K also supports bone health, and vitamin K is abundant in leafy greens.6 Of course, vitamin D also plays a critical role in regulating bone health. Vitamin D promotes the absorption of calcium in the intestine as well as the activity of bone building cells. Medical studies show vitamin D is more effective than calcium for treating osteoporosis.7 The most natural way to obtain vitamin D is through sun exposure, but because of indoor jobs, northern climates, and skin cancer risk it is virtually impossible for most to safely achieve optimal levels of Vitamin D from suns hine alone. Vitamin D supplementation is necessary for most people.

How much calcium and Vitamin D are necessary to protect against osteoporosis?

Most Americans take inadequate amounts of Vitamin D and excessive amounts of calcium. Approximately 50% of Americans are deficient in Vitamin D.8 For optimal bone protection, I advise having a blood 25(OH)D test, and then supplementing accordingly to keep Vitamin D levels in the range of 35-50 ng/ml.9,10 If you have not had yet your blood tested, 2000 IU is a reasonable daily dose to start.

Too much calcium may interfere with Vitamin D's effects on bone health.

Calcium should not be taken in excess, and I recommend limiting supplemental calcium to 400-600 mg. Most of your calcium should be derived from plant foods, not supplements. A recent meta-analysis of many studies has shown that low dose (500 mg) calcium supplementation combined with vitamin D was effective at preventing osteoporosis-related fractures whereas high dose (1000 mg) calcium supplementation was not.11,12,13 Overdosing on calcium actually deactivates the Vitamin D and can weaken bones. My Osteo-Sun formula is an excellent source of Vitamin D that provides the body with just the right dose of calcium and magnesium and all three in the proper ratio for optimal osteoporosis protection.



1NOF. "Bone Health Basics." National Osteoporosis Foundation. 2010. http://www.nof.org/aboutosteoporosis/bonebasics/whybonehealth (accessed February 2011).
2Tsukahara N, Ezawa I. [Calcium intake and osteoporosis in many countries]. Clin Calcium. 2001 Feb;11(2):173-7.
3Vondracek SF, Hansen LB, McDermott MT. Osteoporosis risk in premenopausal women. Pharmacotherapy. 2009 Mar;29(3):305-17.
Massey LK, Whiting SJ. Caffeine, urinary calcium, calcium metabolism and bone. J. Nutr. 1992 3 Sep;123 (9): 1611-14
Sellmeyer DE, Stone KL, Sebastian A, Cummings SR. A high ratio of dietary animal to vegetable protein increases the rate of bone loss and the risk of fracture in postmenopausal women. Study of Osteoporotic Fracture s Research Group. Am J Clin Nutr. 2001 Jan;73(1):118-22.
Teucher B, Fairweather-Tait S. Dietary sodium as a risk factor for osteoporosis: where is the evidence? Proc Nutr Soc. 2003;62(4):859-866.
Wynn E, Krieg MA, Lanham-New SA, et al. Postgraduate Symposium: Positive influence of nutritional alkalinity on bone health. Proc Nutr Soc. 2010 Feb;69(1):166-73.
4Feskanich D, Willett WC, Colditz GA. Calcium, vitamin D, milk consumption and hip fractures: a prospective study among postmenopausal women. Am J Clin Nutr 2003;77(2): 504-11.
5Weaver CM, Plawecki KL. Dietary calcium: adequacy of a vegetarian diet. Am J Clin Nutr 1994;59(suppl):1238S-1241S.
6Shea, MK, Booth SL, Update on the role of vitamin K in skeletal health. Nutrition Reviews, 2008. 66(10): p.549-57.
Iwamoto J, Sato Y,Takeda T, Matsumoto H. High-dose vitamin K supplementation reduces fracture incidence in postmenopausal women: a review of the lit erature. Nutr Res, 2009. 29(4): p. 221-8.
7Tilyard MW, Spears GF, Thomson J, Dovey S. Treatment of postmenopausal osteoporosis with calcitriol or calcium. N Engl J Med. 1992 Feb 6;326(6):357-62.
8University of California - Riverside (2010, July 19). More than half the world's population gets insufficient vitamin D, says biochemist. ScienceDaily. Retrieved February 17, 2011, from http://www.sciencedaily.com‚¬ /releases/2010/07/100715172042.htm
9Bischoff-Ferrari, H.A., Optimal serum 25-hydroxyvitamin D levels for multiple health outcomes. Adv Exp Med Biol, 2008. 624: p. 55-71.
10Bischoff-Ferrari HA, Giovannucci E, Willett WC, et al., Estimation of optimal serum concentrations of 25-hydroxyvitamin D for multiple health outcomes. Am J Clin Nutr, 2006. 84(1): p. 18-28.
11Bischoff-Ferrari HA, Willett WC. Comment on the IOM Vitamin D and Calcium Recommendations. Harvard School of Public Heal th: The Nutrition Source, 2010.
12Zoler ML. High Vitamin D Intake Linked to Reduced Fractures. Family Practice News, 2010(November 16, 2010).
13Bischoff-Ferrari HA, Orav EJ, Willett, WC, et al., A Higher Dose of Vitamin D is Required for Hip and Non-vertebral Fracture Prevention: A Pooled Participant-based Meta-analysis of 11 Double-blind RCTs, in The American Society for Bone and Mineral Research 2010 Annual Meeting2010: Toronto, Ontario, Canada.

About the Author

Lose 50 lbs Fast and Keep it Off Forever!



(as documented in medical journals and supported by prominent physicians)

by Joel Fuhrman, MD

As a physician, Joel Fuhrman, M.D. specializes in nutritional medicine to prevent and reverse disease. He is the author of the best selling book Eat To Live and, with years of clinical research to back it, he has proven that the secret to fast and permanent weight loss is actually found in what you eat â‚€œ not in what you sacrifice.

Thousands of Dr. Fuhrman's patients have lost weight they could never shed before â‚€some lost more than 250 lbs! Even more miraculously, and unlike other diets, they have kept it off. View real patient stories

The results have been so remarkable that physicians around the world refer their patients to Dr. Fuhrman when immediate and substantial weight loss is required to save a life or avoid a costly and dangerous operation. One such physician is Dr. Mehmet Oz, a prominent cardiothoracic surgeon, award winning author, and regular guest on Oprah. Dr. Oz calls Dr. Fuhrman's dietâ‚€œstyle, "A Medical Breakthrough!"

Eat More and Weigh Less? That's right Dr. Fuhrman has cracked the code to fast, safe, and effective weight loss by actually telling you to eat more weight loss inducing super foods! Each and every success story was the result of a patient simply eating large quantities of high-nutrient foods, prepared deliciously.

In his new 2 book set, , Dr. Fuhrman explains his simple principles of highâ‚€œnutrient eating that will enable anyone to lose 50 lbs in a few months and keep it off forever. Plus, as you maintain this eating style, the pounds will continue to melt away until you reach your ideal weight!

A recently completed study by professors from Cornell University and the University of Southern California reported Dr. Fuhrman's program as, "the most effective in America at producing permanent weight loss." In this study the average participant lost 53lbs and kept it off.

Feeling Hungry . . . are you sure? You feel weak and your stomach is rumbling so you reach for food. It's a noâ‚€œbrainer, right? "Wrong!" says Dr. Fuhrman. What most of us think of as hunger isn't hunger at all â‚€ but addictive withdrawal symptoms that completely go away when we consume sufficient micronutrientâ‚€œrich food. Americans are so addicted to their toxic eating habits; they have lost touch with their bodies' ability to signal 'true' hunger.

In , Dr. Fuhrman reveals:

  • Why low nutrient foods, that most Americans consume, lead to a higher desire for more calories and ultimate obesity!

  • Simple steps to overcome food addiction so you can lose weight and keep it off without diets, gimmicks, drugs or gastric bypass.

  • Inspiring success stories of real people who have rid themselves of food addiction and lost hundreds of pounds.

  • Meal plans with hundreds of greatâ‚€œtasting high nutrient recipes that you can customize to meet your own personal objectives.

  • The astonishing side effects . . . how people get well from inflammatory conditions; get rid of their pain; and reverse diabetes, high blood pressure and high cholesterol with his high-nutrient eating style, and not drugs!

In Book 1 â‚€ The Mind Makeover, Dr. Fuhrman will teach how you should fuel your body everyday in order to eliminate hunger, food cravings, headaches, and the jitters that fuel overeating behavior. Without this knowledge all diets fail. This program actually repairs all the emotional interference created by your mind that has sabotaged your ability to achieve good health and your ideal weight. The program trains you to prefer eating healthfully and you will never want to go back. To make it easy, Dr. Fuhrman has scored thousands of foods on their ability to "revâ‚€œup" your fat burning biochemistry.

In Book 2 â‚€ The Body Makeover, Dr. Fuhrman will take you through the four easy steps to achieving "nutritional excellence" in your life. Where Book 1 is for understanding the principles and the science, Book 2 is for the kitchen and putting the principles into action! In this book, you will be introduced to hundreds of recipes and eating ideas that will make Eating For Health simply delicious. These secrets will enable you to change your taste buds in as little as 14 days, conquer temptation, learn how to Eat For Health and enjoy it, and even fit it into your busy life.

Don't wait! Order your copy of Dr. Fuhrman's now!

It may save your life!

Learn More

Eat For Health (Hardcover â‚€œ 2 book set)

MSRP $58.95

Order Today For Only $39.99

The medical community praises Eat For Health Here is what doctors and scientists are saying . . .

"Wake up, America, and get slim and healthy! Dr. Fuhrman's dietary program is good medicine and the results are simply amazing."
â‚€William Menzin, M.D. M.P.H Faculty, Harvard Medical School
"If you took a pill every day that made you slimmer, healthier and reversed most disease processes in your body, you would call it a medical miracle. I have witnessed that Dr.Fuhrman's Eat for Health program can provide that miracle makeover that you have been looking for. Plus, it is a delicious and pleasurable way to eat. Eat for Health and create your own miracleâ‚€œtoday"
â‚€Michael Klaper, M.D. Family and Emergency Room Physician Author and Nutritional Researcher

"Dr. Fuhrman's message is scientifically valid, clinically proven, and very much worth considering for anyone who wants to really enjoy personal health. This prescription for health is both profound and broad in its effect."

â‚€T. Colin Campbell, PhD Professor Emeritus of Nutritional Biochemistry Cornell University

Dr. Fuhrman's Patient Success Stories

Dr. Fuhrman has taken his book set, Eat For Health, a quantum step further than other diet and nutrition books. In Eat For Health Book 1 â‚€œ the mind makeover he explains why people have trouble changing their diets and changing their lives for the better and describes how to overcome these issues. Dr. Fuhrman doesn't underestimate the difficulty people have in adapting to a new, healthful diet-style and maps out a simple approach to conquering food addictions and overeating.

Eat For Health Book 2 the body makeover â‚€œ adds a new dimension of gourmet taste with recipes from Dr. Fuhrman and an ensemble of great chefs. Each step of this book has been designed so people can earn back their health, get the weight results they want with maximum pleasure and taste.

These are just a few people who have successfully changed their lives following Dr. Fuhrman's eating program!


Rebecca Lost Close to 300 lbs. and is Still Counting Down! "Today, I embrace my new high nutrient eating lifestyle. People are confused when they see how I eat â‚€œ they question how I eat so much food and still lose weight!"

Listen to her amazing story!

 Scott C.
Scott went from 501 pounds to 232! "It's not about a goal weight. I'm just doing what's healthy for my body, and the results will follow."

 Charlotte M.
Charlotte lost half her weight â‚€œ a staggering 133 pounds â‚€œ and recovered from diabetes and heart disease.

 Stuart F.
Stuart Fisher Lost 65 lbs, and normalized his blood pressure.

 Rhonda W.
Rhonda lost 50 pounds and lowered her blood pressure.

For more success stories, visit DrFuhrman.com

Nutrition and Weight Loss News:



Super Affiliate Handbook

Amazing true story of how a woman with NO business experience became a Super Affiliate earning $500,000+ per year selling other people's stuff online.