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| Calcium & Bone Health |
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Most people, especially females, are aware of osteoporosis and the role that calcium plays in it. This essay will review the key health factors known to affect the bones and how bone health can be maintained. It will end with a discussion of the newer prebiotics food fibers, especially the oligofructose enriched inulin and its newly discovered role in improving the bone health in young teenage girls.
Calcium
Calcium is one of the most common elements in nature and our bodies. Even so, a steady intake of calcium is needed to maintain bone strength and prevent osteoporosis. Since this disorder is primarily a problem for females, they, in particular, should be aware of just how much calcium they ingest each day. The following daily intake of calcium has been recommended by the U.S. Department of Agriculture.
| |
Age |
Mg Calcium/day |
| Children |
1-5
6-10 |
800
800-1,200 |
Adolescents/
Young Adults |
11-24 |
1,200-1,500 |
| Male Adults |
25-64
65+ |
1,000
1,500 |
| Female Adults |
25-49
50-64 (on estrogen)
50-64 (not on estrogen)
65+ |
1,000
1,000
1,500
1,500 |
Click here for the amount of calcium in various foods. Be sure you are getting enough.
Vitamin D < Back to Top >
Vitamin D is essential to bone health. It encourages absorption of calcium. You get vitamin D from exposure of the skin to the sun, from a limited number of foods and from dietary supplements. A remarkable recent finding is that there are receptors for vitamin D in many other tissues than the small intestine, where calcium from food is absorbed. These include the muscles, brain, prostate, breast, colon, as well as immune cells. We have to believe that there is a function served by the presence of these receptors where vitamin D attaches to cells. Indeed, disorders or diseases in these organs have been associated with vitamin D deficiency.
Additionally, vitamin D has now been found to be significantly low in many patient and age groups. The previous recommendation of 400 IU per day is felt by many authorities to be too low. 800-1200 IU is recommended as a daily dose, especially in those people who do not have significant skin sun exposure as in the elderly or those who are inactive. Vitamin D is found in a limited number of foods such as cheese, butter, vitamin D fortified milk, oily fish and eggs.
Exercise < Back to Top >
 We know that astronauts in the weightlessness of space lose calcium from their bones at a remarkably fast rate. This means, as we have known for a long time, that the force of gravity exerts a strong beneficial effect on our bones. Exercise and gravity together help to build bone strength in the young and maintain it thereafter. The type of exercise is important. It should be exercise where the long bones of the legs and those of the spine are stressed. Walking, running, yard work, sports of any type where running is a prominent feature are particularly good, including field hockey, soccer, track, basketball, tennis, etc. Bicycling and weight lifting are not quite as helpful for strengthening bones. Young girls are especially encouraged to engage in these sports as their bones never become as large or as strong as mens. A girl reaches her maximum bone density at about age 20. Thereafter, there is a steady loss of calcium in bone until menopause when it worsens.
Medications < Back to Top >
Cortisone and prednisone belong to a group of medications that are used for a variety of conditions such as asthma and intestinal disorders like Crohn's disease. When these steroid-like, anti-inflammatory drugs are taken for a prolonged period, even in very small doses, they will lead to bone loss. These patients, in particular, need to keep track of their bone density and maintain a good intake of food and supplemental calcium, exercise, vitamin D and now perhaps prebiotic soluble plant fiber.
The Don'ts < Back to Top >
Yes, there are a number of things one should not do if there is a concern about osteoporosis. These include:
- Excessive alcohol
- Cigarette smoking
- Excessive caffeine
These all aggravate bone loss and promote osteoporosis.
Medical Testing < Back to Top >
For those concerned about how their bones will look in the future, it may not be too soon to get baseline testing as a reference point. A bone density test may be appropriate. In addition, since vitamin D deficiency has been found to be so prevalent by current standards, a blood measurement of vitamin D may be warranted.
It is mothers with teenage or soon to be teenage girls who will guide the health of their daughters. As noted, a girl will reach her maximum bone density at about age 20. Thereafter, it cannot be increased. Indeed, even at this early age, there is a steady, slow decline of bone density until menopause when it usually increases more rapidly. So, it is the mother's responsibility to make her daughter's bones as strong as possible when they are young.
- Adequate calcium in food and even supplements
- Adequate vitamin D
- Leg and spine stressing exercise
- Increased intake of foods or supplements that contain prebiotics fibers
Prebiotic Foods < Back to Top >
 A prebiotic is a fiber found in some plants that reaches the colon undigested. There it is fermented by colon bacteria. This results in certain significant health benefits to the colon and the body. Inulin, a part of which is called oligofructose, is by far the most researched of these food fibers. Presently, most Americans ingest only 1-2 grams a day of this fiber. Europeans eat three times this amount. Inulin is found in small quantities in wheat and onions where Americans get 90% of their inulin. It is also found in bananas, leeks, chicory, artichokes, garlic among others.
For a full essay on prebiotics please click here.
Oligofructose Enriched Inulin - A Prebiotic Food Fiber < Back to Top >
A mixture of two prebiotics fibers called oligofructose and inulin has been studied by medical researchers as to its affect on calcium and magnesium absorption. Surprisingly, it has been found to significantly increase calcium absorption in the colon. When these fibers are fermented by the good colon bacteria, the acidity in the colon increases. This acidity appears to be related to increased calcium absorption.
Whatever the reason, some remarkable things have now been demonstrated. In young teenage girls who took oligofructose enriched inulin (our product is Prebiotin™) for one year, there was significantly increased absorption of calcium. Along with this, even more remarkably, the bone density of these young girls increased 20%.
Any increase in bone density that can be given to adolescent females should be an asset for the rest of the person's life. It means that the gradual downhill loss of bone mass begins at a higher level and so the girl should have stronger bones the rest of her life.
Oligofructose enriched inulin (Prebiotin™) is the only prebiotics food fiber with this demonstrated benefit. The recommended dose is 8 grams per day.
For a full essay on prebiotics please click here.
Summary < Back to Top >
DO
- Eat and drink adequate calcium containing foods
- Calcium supplements if needed
- Leg and spine stressing exercise
- Adequate vitamin D from sun, food and/or supplements
- Increase intake of foods that contain prebiotics fibers. Consider a supplement
DON'T
- Excessive caffeine or alcohol
- Cigarette smoking
DILEMMA
- When cortisone, prednisone, steroids are needed, consultation with physician is needed.
POSSIBLE PERIODIC TESTING
- Bone Density
- Vitamin D blood level
| Medical References |
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Scholz-Ahrens KE et al; J Nutr. 2007; 137(3 Suppl2): P-838S-46S |
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Abrams SA et al; Am J Clin Nutr 2005; 82(2): P-471-6 |
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Coxam V; J Nutr. 2007; 137(11 Suppl): P-2527S |
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Scholz-Ahrens KE et al; Am J Clin Nutr. 2001; 73(2 Suppl): P-459S |
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