Am I getting enough calcium and should I take a supplement

[MWZ3]

I’ve done the osteoporosis.com check and it says I don’t. However, blood tests report I do get enough. Doctors have never mentioned I have a lack of calcium. I’ve bought a triple supplement that covers calcium, K2 and D vitamins. I have yet to start taking.

If you have too much calcium it’s also not good.

Have we caused our osteoporosis by not getting enough calcium for many years.

I do have a lot of different foods that contain some calcium but not every day.

It’s a bit of a quandary!

Thoughts, anyone?

[HeronNS]

The vitamins are most important as both D and K2 are difficult to get through diet or in the case of D even through sunshine. Also important is loadbearing exercise - can be as simple as a daily walk. Biking is not good for the bones although it is good aerobic exercise. Swimming can help because it strengthens muscles which then exert more pull on the bones, but walking, is probably the simplest, safest and most effective way to get the bones to make themselves stronger for us as we get older. Other things we can do include exercise like Tai Chi or using Nordic walking poles.

[MWZ3 in reply to HeronNS]

I’m aware of all that so was more interested in knowing how we can be sure we are getting enough calcium. If you take the test on osteoporosis.com you can see if you are getting enough. The other issue is if I take a calcium supplement am I going over which is also not good. Apparently, we can safely have up to 2000 mg so there is lea way. Thoughts on that please?

[HeronNS in reply to MWZ3]

Well, the way I've dealt with this is I take a supplement which is supposed to be taken three times a day, but I take it twice. It includes a lot of the other micronutrients, but I take a Vitamin K2 supplement in addition as I hope that vitamin sends any calcium I ingest to the bones where I want it. This is, I hope, preventing a build up of calcium in organs and blood vessels where it would cause damage. I also take a magnesium supplement once a day, at a different time from the calcium so that calcium doesn't interfere with the absorption of the magnesium, this being an effort to maintain the balance between calcium and magnesium. The rest I leave in the hands of chance, and trust that all will be well . I did increase my bone density a few years ago, thus avoiding medication, and if you haven't see it yet, here is a link to my story:

healthunlocked.com/pmrgcauk...

[MWZ3 in reply to HeronNS]

Thanks for that HeronNS. How much mg in those two doses of calcium that you take. I notice there are 800 mg in the one I’m looking at. I take my magnesium away from everything else too. I agree with you re K2 as well. Your story is a bit different from mine in that you had better tscores than I have had. All the best to you.

[HeronNS in reply to MWZ3]

There are 300 mg in each dose, so at present I'm getting 600 mg from a supplement.

I didn't know my t-score when my doctor told me I had osteoporosis, so what I did was done with the idea that I had osteoporosis and I was determined to do everything I could to avoid it. I agree that I ended up being fortunate that the error made in diagnosis was to state matters were more serious than they turned out to be. Had it been the opposite I think I would still have done what I could to avoid meds.

I hope you are able to find a way which works for you. 🍀

[MWZ3 in reply to HeronNS]

Yes, the meds are not good ones. I’ve resisted as well. Even if you’re at high risk the meds don’t seem to solve the problem. I read on here people have issues with the meds and they often don’t solve the problem and create more challenges. They don’t agree with many including my sister. Age is important too. At 78 I don’t believe it is worth the risk for me. If I were 50 I’d probably take my chances with the drugs.

[HeronNS in reply to MWZ3]

If I were 50 I'd be investigating why my bones were in such bad condition the meds were already recommended!

[MWZ3 in reply to HeronNS]

Yeah, sure, of course. I was just highlighting age is part of the decision.

[pigeonCl-HU in reply to HeronNS]

yap, I certainly subscribe to the Walking bit. I walk everyday (almost), or at least 5 days a week, about 2.5 km each time. Always feel good afterwards, and warm! even on a cold winter day.

It's the easiest to do, a no brainer, just put a coat on, gloves, warm scarf, and off you go.🙂

[Kaarina in reply to pigeonCl-HU]

Along with sensible walking boots/shoes

[pigeonCl-HU in reply to Kaarina]

of course😊

[HeronNS in reply to pigeonCl-HU]

We had freezing rain yesterday so I actually ended up walking that distance (in two stages) on my treadmill. I find I walk a lot faster on the treadmill than in "real life" so I can get it over with. Timed my walks to occur while I was listening to interesting radio programs.

[Fruitandnutcase]

Agree, you don’t want to take too much calcium. I worked out roughly how much calcium I was getting on a daily basis by using the ROS calcium in foods list and other lists of calcium rich foods and discovered I was actually getting more than I imagined. theros.org.uk/information-a...

As well as what I eat as a meal I top up throughout the day with things I like from this list. I usually take one seaweed based calcium capsule to boost my intake - I really didn’t get on with the calcium carbonate /Vitamin D3 that was prescribed for me by the doctor. I take separate vitamin D3 and magnesium capsules etc because I take more D3 than you get in the combined supplements.

[MWZ3 in reply to Fruitandnutcase]

Actually, I can’t see that I am getting enough from that list. My porridge is not made on milk but water. I would only have milk in my tea and a splash on my porridge. The amount of broccoli on that list is more than I have. I did have an egg today but don’t have regularly. I have a small bit of cheese. Other items aren’t eaten regularly so can’t count them on a daily basis.

I have never been alerted from my blood tests that I’m short of calcium. I know there’s a bit in most things even meat.

[Met00]

There isn't a blood test that tells you whether you're getting enough calcium. All it tells you is that there's the right amount in your blood. If your intake is too low, your bones will lose out because your blood is prioritised. So if you've calculated that your intake is too low, you need to increase it. This is best through diet if possible, just using a supplement to make up any shortfall.

[MWZ3 in reply to Met00]

Yes, I think it was you who made me rethink my calcium intake. So, 800 grams might be too much? I read that up to 2000 is safe. I don’t think I’d exceed that with the 800.

[HeronNS in reply to MWZ3]

Your body can't absorb more than around 400 in a single dose. Do you get your total 800 mg in a couple of doses?

[MWZ3 in reply to HeronNS]

No, good point. So, that makes it safe to take the triple covering K2 and D at the same time.

[Met00 in reply to MWZ3]

I don't think 800mg is too much (I assume you meant mg, not grams). We need 700mg daily, but I think up to 1200mg is absolutely fine if largely through diet, and higher dietary amounts than that are probably ok too, so long as it doesn't mean you're having too much of one food type so you miss out on other nutrients. It's recommended to take a K2 supplement to help send the calcium to your bones.

[MWZ3 in reply to Met00]

1200 mg is the recommended amount for older ladies. You can safely go over that too but not by a lot. K2 is super important.

[Musicl in reply to MWZ3]

I have recently been told by my endocrinologist that for over seventies, which I am, that I will need around 1300 mg of calcium daily.

[MWZ3 in reply to Musicl]

What do you have to cover that? That’s a lot to cover. I’m still wavering on going to tablet form to cover some of that.

[Musicl in reply to MWZ3]

I haven't worked it all out properly yet. I was on Calcichew, which contains calcium carbonate, which is basically chalk and not good for the arteries, so I have come off it. The endocrinologist said he thinks that I am probably getting enough calcium from my diet, but I am not too sure about that. He advised me to check with IOF Calcium Checker. I don't eat meat, so I have fish, ie. salmon, sardines and white fish. I eat eggs, cheese, yogurt, lentils, baked beans, leafy green vegetables, broccoli, almonds and wholemeal bread. Although it may have a lot of sugar, I have learnt that having Ovaltine as a bedtime drink has a whopping 440 mg of calcium per serving, add 200 mg of skimmed milk to this at 200mg of calcium = 640 mg. That's a big chunk. I may put weight on with this, but I am giving it a try. I may have to find another form of calcium to top up, maybe from algae/seaweed but I am still researching all of this. As Calcichew contains Vitamin D3, I am using a spray form of this. Sorry if my reply is long and drawn out.

[HeronNS in reply to Met00]

But not all in one dose, or half of it will be wasted. 500 mg is the maximum at one time.

[Met00 in reply to HeronNS]

Yes, I was also advocating getting calcium from diet, which then would be more likely to be spread out rather than in large doses. If you do take a supplement, it's also worth considering what dietary calcium you're having at the same time. A 500mg supplement won't all absorb if you take it with milk, yoghourt, cheese etc.

[MWZ3 in reply to HeronNS]

The tablet contains all three, namely, calcium, vitamin D3 and K2 so can’t split it. I’m thinking it’s not a great idea after all.

[HeronNS in reply to MWZ3]

The capsules I take are only 150 mg calcium each, two taken in a single dose. It would mean a maximum of 900 mg per day in three doses, but I only take two doses. The format does give me more flexibility, but in Canada none of these things are covered by our public health system so I'm able to choose my supplements to fit my needs as I'm paying directly anyway. In the UK I know it is different. I don't know where you live.

[MWZ3 in reply to HeronNS]

I’m in Australia and we pay for our vitamins as well. I’d like to be able to get small doses of calcium even a child’s one would do as I’m getting some calcium. I’ve also heard taking some at bedtime is good.

[HeronNS in reply to MWZ3]

Calcium certainly helped me sleep after being a lifelong intermittent insomniac, although lately I've been trying to go to bed earlier and find I've reverted to the bad old habit of having the equivalent of a nap and then waking up and not able to go back to sleep. Not sure how to deal with this as I do need more sleep and would prefer to have it in the late evening rather than sleeping in. Yes, still taking the calcium about half an hour before I want to be sleepy. 🤷

[MWZ3 in reply to HeronNS]

Sorry you have trouble sleeping which is awful. I usually manage to get enough sleep, even can nap in the day too. Many suffer with poor sleep quality.

[HeronNS in reply to MWZ3]

Thank you. Much better last night. I think it's just a question of adapting.

[CDreamer]

I took the check as well which also told me I don’t get enough calcium but I know I do - I just eat very different foods to those on their list.

I had my calcium checked by GP and it’s well in range - whether or not it’s getting to my bones is another matter - but I’m doing my best to see that it does!

[MWZ3 in reply to CDreamer]

Oh, ok, where do you think you get your calcium? Is the blood test the one that shows what’s in your blood? If K2 is doing its job that should be limited? We have no way of knowing how much our bones are getting as far as I know.

[CDreamer in reply to MWZ3]

Exactly - the only test is for blood serum levels but excessively high levels or very low levels will give some indication.

[MWZ3]

osteoporosis.foundation/edu...

Says I get about 500 mg a day

[t1gernidster]

I don’t like dairy much so I get a good proportion of mine from low sugar almond ‘milk’ which I find very palatable. It’s very high in calcium and low calorie too. I buy Alpro and have their yogurts as well.

[Sandy33]

I find the supplement taking a bit of a challenge in regards of when to take them. Time of day, with food or not, but not too many together to get best absorption, some that should not be taken together and getting them all in each day. Does anyone else find this difficult? Any advice? Every time I think I’ve figured out the right time and sequence I hear something different. 🙁

[MWZ3 in reply to Sandy33]

I just take the magnesium away from everything else. Others are only vitamin D3 and K2 and vitamin C which I choose a time during the day but not near the magnesium.