A recent
analysis of a prospective cohort study including over 600 older adults found
that a diet rich in calcium was only associated with better bone health
outcomes when participants were also supplementing with vitamin D. Dietary intake of calcium rich foods did not
appear to support bone health among individuals who did not supplement with
vitamin D. Study participants were drawn
from those enrolled in the long-running Framingham Study, which began in 1948
and has followed the health and habits of a cohort Framingham, Massachusetts
residents over time.
Participants
averaged 75 years age. Their patterns of
food intake were assessed with detailed food frequency questionnaires and their
bone density assessed with bone scans. The analysis found that absolute spinal
bone mineral density levels as well as the change in hip bone mineral density
over four years was significantly better among those who both consumed diets
rich in calcium and who supplemented with vitamin D. In contrast, higher dietary calcium intake
was not protective among those who were not supplementing in vitamin D. These results are consistent with the fact
that vitamin D stimulates calcium absorption, which aids in bone building and
prevention of bone loss.
Bone health
problems are a widespread health concern.
An estimated 44 million Americans have low bone density and 10 million
Americans have more severe osteoporosis, a disease marked by low bone mass and
progressive deterioration of bone tissue. Osteoporosis increases the risk of
fractures, loss of physical function, decreased quality of life, and even
death.
What to do: These findings underscore that the benefits
of calcium rich diet to older person’s bones may be dependent on vitamin D
intake. As we age, all individuals lose
bone mass but those who lose mass more quickly as well as those who did not
accumulate adequate bone mass in adolescence are at risk for osteoporosis. While the efficacy of calcium supplements
remains debated there is generally consensus that individuals' bone health
benefits from diets rich in calcium. An
estimated 80% of Americans’ diets are insufficient in calcium. Some of the foods richest in calcium include
dairy such as milk, yogurt, and cheese, fish with bones such canned salmon and
sardines, and dark leafy vegetable such as Chinese cabbage, kale, and
broccoli. Our bodies make vitamin D when
our skin is exposed to the sun but persons who are older, obese, have darker
skin, and/or get little sun exposure are at high risk for low vitamin D
levels. If your bloodwork indicates you
are low in vitamin D, supplementation as well as a calcium rich diet may be
integral to maintaining bone health into old age.
Source:
Sahni S, Mangano
KM, et al. Dairy intake is protective against bone loss
in older vitamin D supplement users: The Framingham Study. Journal of Nutrition. First published online March 1, 2017. DOI:10.3945/jn.116.240390
Adapted from articles available at:
