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TRY THESE INSTEAD OF SUPPLEMENTS Lady’s finger

Agreed that calcium is one of the most important minerals that helps in building and maintaining healthy bones and strong teeth (bones serve as a storage site for the body’s calcium). Calcium also plays an important part in blood clotting, muscle contractions, transmission of nerve impulses and even maintenance of a normal heart rhythm. But going overboard with supplements is not an unmixed blessing.

In an article in the Lancet (May 2001) Dr. Devendra and Dr. Wilkin of the Peninsula Medical School, Derriford Hospital , Plymouth, U.K., say, “Excess calcium supplementation will slow the natural turnover of bone. Bone naturally reduces in density as we age and builds anew. This is bone turnover.”

Cheese

Says Dr. S. Sivamurugan, Director and Orthopaedic Surgeon, Soundarapandian Bone and Joint Hospital, “Calcium supplements are indicated only when dietary calcium is either inadequate to maintain the increased demands such as during pregnancy and lactation, in the post menopausal period (on account of oestrogen deficiency the hormone that protects against bone loss) or when there are conditions where elemental calcium is low such as thyroid or gastro intestinal problems.”

In normal individuals, the daily requirement of calcium varies with age. Children between one and three years of age require 500mg and those between ages 4 and 8 require 800mg. In the growing years, between ages 9 and 18, the requirement shoots up to 1300 mg and for those above 18, the recommended daily allowance is 1000mg.

Prawns

According to Dr. B. Sundar Kumar, Consultant Orthopaedic Surgeon, St. Isabel’s Hospital, Chennai, “Routine therapeutic supplementation of calcium is not recommended if nutritional intake is adequate and balanced. The possibility of kidney stone formation in susceptible individuals poses a high risk and adequate water intake is essential to prevent this.”

Other side effects from overdosing oneself with calcium supplements can include nausea, vomiting, abdominal pain, constipation, conduction disturbances, loss of appetite, confusion and calcification of the arteries. It can also decrease the absorption of iron from the intestines.

Listing the foods rich in calcium, Dr. Suryanarayan, Consultant Orthopaedic and Joint Replacement Surgeon, Apollo Hospitals, says, “Good sources of calcium are milk and milk products, all sea foods, egg yolk, nuts, ragi, green leafy vegetables and broccoli. Exposure to sunlight is also essential for the formation of Vitamin D which helps in calcium absorption (incidentally Vitamin D levels of many Indian women are found to be low).But by and large, average foods should satisfy the daily requirement and overindulgence in prescriptions is unwarranted unless a specific medical condition necessitates it.”

Almonds

With many adults swallowing or chewing calcium tablets out of fear of developing osteoporosis, Dr. Sundar Kumar clarifies, “Calcium alone does not protect against osteoporosis. Prevention of osteoporosis starts from childhood through puberty with adequate nutritional support, therapeutic supplementation during pregnancy and lactation, and regular physical activity.”

Concurs Dr. Ravi Subramaniam, Director and Orthopaedic Surgeon, Soundarapandian Bone and Joint Hospital, “Osteoporosis is not due to just a deficiency of calcium in the diet. Tobacco, alcohol and soft drink consumption interfere with calcium absorption. Use of antacids that contain aluminium, going on high protein diets, salty foods and those containing caffeine increase the excretion of calcium. Lack of sunshine is another important contributory cause for osteoporosis.”

So it looks like eating right, exercising regularly and basking in the sunshine are better alternatives than popping those colourful calcium supplements indiscriminately, and unsupervised by doctors.

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