The calcium content of foods is an important indicator of health.
It helps prevent osteoporosis, heart disease, and depression, says the American Heart Association.
But while the majority of Americans consume enough calcium to maintain optimal health, there’s a large amount of research showing that too much can damage your bones and increase the risk of osteoporus, a bone disorder that can lead to bone loss.
“It’s a big concern for me, because my osteoporesis is not the same as a person who has osteopónia, but I do see a lot of bone loss,” said Kaitlyn D. Smith, M.D., Ph.
D. “And it’s something that I have had for a while, and it’s one of those things where I am looking for other ways to make sure that I am not contributing to bone deterioration.”
The Food and Nutrition Board of the American College of Nutrition recommends that adults get at least 600 milligrams of calcium per day, or 3,200 mg of calcium.
So far, the U.S. Dietary Guidelines Commission has recommended that adults who eat at least 300 milligram of calcium daily get at most 3,000 mg of the mineral.
But there’s growing evidence that even moderate amounts of calcium intake can have beneficial effects on bone health, according to a new meta-analysis published in the American Journal of Clinical Nutrition.
In fact, the study authors found that those who consumed at least 100 mg of dietary calcium per kilogram of body weight experienced a 23 percent greater risk of fracture than those who did not.
These results suggest that calcium intake is a better marker of bone health than calcium in other nutrients.
But the evidence is mixed on whether calcium supplements can provide a similar benefit.
“There’s been a lot published in recent years, and we’re really in the infancy of understanding how this works,” said Dr. Smith.
“So I think it’s really difficult to draw any firm conclusions based on this.
But it’s a very promising area.”
How calcium affects the body is also a matter of controversy.
Some studies have shown that calcium supplementation may be helpful for people with osteoporos, a condition in which the bone mineral doesn’t respond to the body’s calcium-supplemented diet.
For instance, in one of the more recent studies, the researchers found that calcium supplements could help people with mild osteoporsia improve their physical activity levels by helping to balance out the body-generated heat.
But other studies have found that supplementing with calcium has no significant effect on bone mineral density in people with a variety of conditions.
A meta-analytical review published in 2011 concluded that, “there is insufficient evidence to conclude that calcium can enhance physical activity or fracture prevention in healthy older adults.”
“There is not enough evidence to show that calcium supplementation will enhance physical fitness or fracture risk in older adults,” said a statement from the American Institute of Nutrition, a professional association for dietitians and health educators.
“However, calcium supplementation should be considered for people who are overweight, have metabolic syndrome, or are at increased risk for fracture.”
While some studies have suggested that calcium could help prevent osteopenia, others have not.
For example, a recent study published in The American Journal, found that men who took more than 100 mg calcium per kg of bodyweight had higher fracture rates than those taking less than 150 mg.
But in that study, the authors of the study also reported that women who took at least 150 mg of vitamin D per day had lower fracture rates.
In another meta-review, researchers from Columbia University School of Medicine concluded that calcium is not essential for bone health.
They also found that people who ate more than 300 mg of protein daily were at increased fracture risk than those eating less.
“We know that calcium increases bone density and it has antioxidant properties, but we don’t know if this is the mechanism through which calcium increases fracture risk,” said Jennifer H. Strom, Ph.
P., a bone mineralologist and associate professor at the School of Public Health at the University of North Carolina, Chapel Hill.
“The evidence that there is an association between calcium intake and fracture risk is inconsistent, and that’s what we’re trying to figure out.”
The American Academy of Pediatrics recently issued a new set of guidelines for women who are breastfeeding, stating that calcium, vitamin D, vitamin E, and omega-3 fatty acids are all essential nutrients for breast-feeding, but that people should not take supplements or supplements and supplements alone to meet their calcium needs.
“People should not supplement with calcium, even if they are not overweight, because they may not be getting enough of it,” said Beth G. Kline, M, Ph., director of nutrition research at the Institute for Science in the Public Interest.
“If you have an eating disorder, you are at higher risk for osteoporcosis and osteoporoarthritis, which is osteopositive,” said Strom.
“This is a very