Do I need a calcium supplement?

jenmar17

Before I started eating better I never had a problem getting calcium b.c. I ate lots of cheese and loved my lattes. Since eating "cleaner" I've cut almost all dairy out of my diet. In a typical week my only dairy sources are the almond milk base I use for my green smoothies (which I have about four times a week) and the nonfat milk I put in my iced coffee (which I also have about four times a week.). I normally have maybe one dairy serving at some point during week bedsides that (cottage cheese, cheese, yogurt etc.). Of course, I'm sure I get some calcium from vegetables too.

I'm not really looking for advice about how to get more calcium-rich foods into my diet, but rather, based on the limited dairy products in my diet, should I think about taking a calcium supplement? Or do you think I will unintentionally cover my calcium needs through eating vegetables?

bugaboo_sue

Why did you give up almost all dairy? Are you lactose intolerant?

It never hurts to supplement but I'd get blood work done first to see where you're at right now.

rosebette

Can you set MFP to track your calcium so you can see from your diary whether you're getting enough? I checked your diary, but it doesn't look like you're tracking anything. I take a multivitamin that has 50% of my calcium needs and if I don't have any dairy (yogurt or cottage cheese), I'll take an additional supplement. Lowfat yogurt and cottage cheese are good sources and filling, high protein snacks. Cheese is fattier, of course, but a little bit goes a long way. Broccoli, spinach, and kale are good vegetable sources of calcium. I'm older and petite, so I'm at risk for osteoporisis and already have osteopenia, so I usually do take the supplements.

3laine75

Did you give up the dairy for any reason?

Anyway to answer your question, I don't think it'd do any harm. I get plenty of milk, cheese etc but I still take a calcium supplement as I'm strength training and why not?

jenmar17

I'm not lactose intolerant and I didn't intentionally give up dairy, it just kind of happened. But the reason I said I'm not necessarily trying to eat more dairy is because I tend to prefer the way I feel when I don't eat it.

I would take a supplement just to be sure, but articles like this one have me scared:

http://chriskresser.com/calcium-supplements-why-you-should-think-twice

"Beyond being ineffective for bone health, calcium supplements are associated with some pretty serious health risks. Studies on the relationship between calcium and cardiovascular disease (CVD) suggest that dietary intake of calcium protects against heart disease, but supplemental calcium may increase the risk."

I do typically eat at least one serving of spinach a day (if not more) and I eat fish at least twice a week. Both have calcium, right?

lisabinco

I'm not really looking for advice about how to get more calcium-rich foods into my diet, but rather, based on the limited dairy products in my diet, should I think about taking a calcium supplement? Or do you think I will unintentionally cover my calcium needs through eating vegetables?

I don't eat much dairy either, but I eat lots of green vegetables and whole foods, and I seem to be getting (and absorbing) sufficient calcium for my needs. You can get tested for your calcium levels during a blood test, and it's worth knowing before you start adding more calcium that may not be needed. Then you'll know for sure rather than taking the advice of all us non-medical specialists.

jenmar17

I'm not really looking for advice about how to get more calcium-rich foods into my diet, but rather, based on the limited dairy products in my diet, should I think about taking a calcium supplement? Or do you think I will unintentionally cover my calcium needs through eating vegetables?

I don't eat much dairy either, but I eat lots of green vegetables and whole foods, and I seem to be getting (and absorbing) sufficient calcium for my needs. You can get tested for your calcium levels during a blood test, and it's worth knowing before you start adding more calcium that may not be needed. Then you'll know for sure rather than taking the advice of all us non-medical specialists.

Yeah, that's probably the best advice...

rosebette

I'm not lactose intolerant and I didn't intentionally give up dairy, it just kind of happened. But the reason I said I'm not necessarily trying to eat more dairy is because I tend to prefer the way I feel when I don't eat it.

I would take a supplement just to be sure, but articles like this one have me scared:

http://chriskresser.com/calcium-supplements-why-you-should-think-twice

"Beyond being ineffective for bone health, calcium supplements are associated with some pretty serious health risks. Studies on the relationship between calcium and cardiovascular disease (CVD) suggest that dietary intake of calcium protects against heart disease, but supplemental calcium may increase the risk."

I do typically eat at least one serving of spinach a day (if not more) and I eat fish at least twice a week. Both have calcium, right?

This website is promoting the writer's book on the paleo diet (which which advocates that people avoid dairy and supplements), so I don't know if I would consider it an unbiased source. I find it hard to believe that taking a calcium supplement would increase one's risk of heart attack (all my female relatives would be dead by now). Also, the author says supplements in excess of the daily requirement are harmful, and most people don't exceed that. According to the NIH, the daily requirement for women 18-50 is 1000 mg. a day. Most supplements don't provide that much. For women over 50, it's 1200 mg. My multivitamin gives me 50% (around 600 mg) and I take another 600 mg if I don't have dairy that day, which is hardly a megadose. Of course, ideally, we should get all our nutrients from food, but 1200 mg is a lot of spinach and dairy. Also, not all fish has calcium, only sardines and salmon. As you can see from the NIH, dairy still has the highest amounts.
http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/#h2

bugaboo_sue

I'm not lactose intolerant and I didn't intentionally give up dairy, it just kind of happened. But the reason I said I'm not necessarily trying to eat more dairy is because I tend to prefer the way I feel when I don't eat it.

I would take a supplement just to be sure, but articles like this one have me scared:

http://chriskresser.com/calcium-supplements-why-you-should-think-twice

"Beyond being ineffective for bone health, calcium supplements are associated with some pretty serious health risks. Studies on the relationship between calcium and cardiovascular disease (CVD) suggest that dietary intake of calcium protects against heart disease, but supplemental calcium may increase the risk."

I do typically eat at least one serving of spinach a day (if not more) and I eat fish at least twice a week. Both have calcium, right?

Yeah, that's fearmongering IMO. Not sure why taking a supplement would increase your risk of CVD but getting your calcium through dairy and other foods wouldn't.

Again if you truly are concerned that you're calcium deficient then get blood work done.