Friday, July 6, 2012

Older Women Should Not Take Calcium or Vitamin D ---Says The Latest Report

Are you confused about taking calcium and Vitamin D supplements?  Don't feel bad, so are the experts.

A couple of weeks ago, the U.S. Preventive Services Task Force (USPSTF), a leading U.S. government advisory panel, recommended that healthy post-menopausal women should NOT take low doses of Vitamin D or calcium to prevent bone fractures.  And the USPSTF said that existing research is insufficient as to whether Vitamin D can be beneficial in preventing cancer.

This latest report adds to the many conflicting messages about Vitamin D and calcium supplements.  Millions of women (and men) take these supplements in the hopes of reducing their risk of fractures as they age.  For years doctors and experts have been telling us the health benefits of these nutrients.  Dr. Suzanne Steinbaum, director of women and heart disease at Lenox Hill Hospital in New York and an American Heart Association spokeswoman, says this recommendation changes everything.  "What we're really seeing now is no role for calcium for the prevention of osteoporotic fractures.  At this point there's no reason to be taking calcium."

It has been my opinion that you should get your calcium needs through food sources and you should include weight bearing exercises in your fitness routine to keep your bones strong and healthy.  Eating better and exercising still have the greatest impact on your health.

It is noted that some health experts don't agree with the latest task force recommendation and say women should discuss options with their doctor.

The Institute of Medicine, which provides independent advice on health, recommends that people get 600-800 I.U.'s of Vitamin D and 700-1300 mg of calcium daily, depending upon their age. 
Many foods are rich in calcium and many are fortified with Vitamin D.
Here is a list of some of the best food sources of calcium:
  • yogurt, plain, low fat                 8oz.   415mg.
  • yogurt, fruit flavored, low fat      8oz.   345mg.
  • milk, skim                               1 cup  291mg.
  • milk, chocolate, low fat            1 cup   288mg.
  • spinach, frozen, boiled           1 cup   291mg.
  • oatmeal, instant, fortified    1 packet    99mg.
  • cottage cheese, 1% milk fat      1 cup   138mg.
  • baked beans, canned              1 cup    154mg.
  • oranges                                  1 cup    72mg.
  • almonds                                1/4 cup   70mg.
  • black eye peas, boiled            1 cup     211mg.
  • white beans, canned             1/2 cup    94mg.
  • cereal, fortified                      1 oz.       236mg. 
  • mineral water                          8 fl. oz.   35mg. 
Here is a list of some of the best sources of Vitamin D:
  • sunlight  10 minutes             3000 I.U.
  • wild salmon  3.5 oz.              600-1,000 I.U.
  • salmon, farmed  3.5 oz.        100-250 I.U.
  • tuna, canned  3.6 oz.             230 I.U.
  • fortified milk 8fl. oz.              100  I.U.
  • fortified orange juice 8fl. oz.   100  I.U.
  • fortified yogurt  8 oz.             100  I.U.
  • fortified cereal                        100  I.U.


Unknown said...

But I thought the recent pharmacy review already said otherwise? Which do we believe then?

Valerie said...

I agree with Bridget. Even my doctor told me that this is an important vitamins needed by our body. In fact, our family doctor recommended that my aunt who has vitamin d3 deficiency get a lot of dose of this vitamins.

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