Perhaps those supplements aren’t doing as much as you think…
Supplements are all the rage these days! From weight loss supplements to fat burners to vitamins and mineral supplements, it’s hard to find someone who’s NOT taking some sort of supplement. But are they really worth the money, or are they (to quote Sheldon Cooper from The Big Bang Theory) “a recipe for expensive urine”?
According to two different studies published in the British Medical Journal, taking calcium supplements only yields a “meager” increase in bone mineral density. Simply put, this means that calcium in supplement form won’t protect your bones from degeneration or osteoporosis as much as supplement manufacturers claim.
In the first of the two studies, the researchers analyzed reports of numerous studies of men and women over the age of 50. All of the participants took calcium supplements in addition to their regular diet, and some even took Vitamin D–which is said to help increase calcium absorption from the supplements.
The results of the study proved that calcium supplements only provided a slight increase in mineral bone density, but such a small increase as to be negligible or “meager”. The gains only lasted the first year, after which no further bone density increases were proven.
In the second study, the scientists examined whether or not calcium supplements could help to reduce the risk of bone fractures in adults over the age of 50. They analyzed data from 50 different studies, and few of them showed that taking calcium (either in supplement form of from milk) helped to reduce the risk of fractures.
Only ONE study yielded any results. That study showed that women with chronically low calcium intake could benefit from taking calcium supplements. This was only the case when Vitamin D was taken along with the calcium.
READ MORE: Vitamin D Deficiency: 5 Signs to Watch
So what does this mean for you? Simply put, it means you’re wasting your money on those calcium supplements!
As these studies proved, calcium supplements won’t really do anything to help protect your bones. They won’t increase bone mineral density or reduce your risk of fractures. In the ONE study where calcium supplements proved useful, it was only the case of women with very low calcium consumption. For those with a diet that includes “normal” calcium consumption, supplements aren’t going to do anything for your bones.
But is there any way to increase bone mineral density? Can you eat or do anything that will help to protect your bones? According to WebMD, there are a few things you can do to increase bone density:
- Exercise — The key to increasing bone mineral density: lifting heavy weights! Weightlifting doesn’t just strain your muscles, but it also adds a heavy load on your bones. This tells your body that it needs to increase bone density in order to carry the heavy load. By lifting weights, you increase your bones’ density and ability to bear up under pressure.
- Medication –– Drugs like Actonel, Reclast, and Fosamax are all designed to increase bone mineral density, and they are used to treat patients with osteoporosis. They can help to reduce your risk of spine and hip fractures, making them an effective solution for healthier bones.
Of course, you can always make it a point to get more calcium in your diet, eating dairy products, dark greens, and other calcium-rich foods. Even if they don’t guarantee healthier bones, they do provide the nutrients needed by your body in order to increase bone density. Supplements won’t help to boost your bone density, but these options above will ensure that you have strong, healthy bones!
