bone density, calcium, and protein intake: important

[Guest guest]

Another interesting, hopeful post from Dr. Mercola ... I just had a bone

mineral density scan, and I am " Verushka, the Russian Shot-Put Champion, "

after seven years on a relatively-low-carb diet that includes many salads

and low-carb veggies. I take two Citrical daily (calcium citrate), plus a

multi-vitamin (includes the magnesium/malate and D) and other supplements.

(Considering my ATV and horse wrecks, I guess if my body were going to

" break, " it would have already happened ... just flipped my ATV again last

weekend.)

Susie )

http://www.mercola.com/2002/may/15/high_protein.htm

High Protein Not Necessarily Bad for Your Bones ...

Getting enough calcium is essential for building and maintaining healthy

bones, but new research suggests that protein may also play an important

role in preventing bone loss.

The relationship between protein and bone density is not clear-cut. Some

studies have detected a decreased risk of bone loss and fracture in people

who consume high levels of protein. But other studies have linked protein

consumption to an increased risk of fracture, especially in people who

consume high levels of animal protein.

During a 3-year study of nearly 350 elderly men and women who were taking

calcium citrate and malate and vitamin D supplements, investigators found

that bone mineral density increased most in people whose diets contained the

most protein. Whether protein came from mainly animal or plant sources did

not affect the increase in bone density.

Bone mineral density may be improved by increasing protein intake in many

older men and women, as long as they meet the currently recommended intakes

of calcium and vitamin D.

Dietary protein was linked to increased bone density only in people who were

taking supplements. Protein intake did not have a noticeable effect on bones

in study participants who were assigned an inactive placebo pill. Additional

research is needed to see whether protein improves bone density in older

people who get all their calcium and vitamin D from dietary sources, not

supplements.

The more protein a person eats, the more calcium is excreted in urine.

Excess protein intake should be bad for bone. But the results of the study

suggest that concerns about protein intake are probably unfounded.

You need both calcium and protein for bone, and if your diet has plenty of

both, then your bones are likely to be in better condition than if you are

short on one or both of these nutrients.

This study and other recently published research " go a long way toward

refuting " concerns that animal protein is bad for bones.

American Journal of Clinical Nutrition April 2002;75:609-610, 773-779

Editorial

DR. MERCOLA'S COMMENT:

I am in the process of writing a book on osteoporosis and these topics are

important, as there has been a " standard " litany against high-protein diets.

The study strongly suggests that protein that is accompanied with calcium

does not cause decreased bone density at all.

This study though used supplements and evaluated bone density. One is

assuming that denser bones result in less fractures and this isn't always

the case.

The May issue of the journal has a fascinating discussion (which I will

review in my osteoporosis book) about how calcium supplements are probably

not necessary at all if one is having sufficient quantities of vegetables.

I completely understand that most of you aren't concerned about bone density

and osteoporosis, but it turns out the very things you can do to increase

your bone density also help in all other areas of health.

I hope to have my book finished sometime this summer.