Calcium Bogus for Preventing Osteoporosis

Everyone knows that taking calcium helps prevent osteoporosis, which means fewer broken bones, right? Actually, it turns out that the "calcium-prevents-bone-loss" formula isn't right. Numerous studies, including seven long-term studies done in the U.S., U.K. and Sweden, show that increasing the intake of calcium does not actually prevent bone loss. The Nurse's Health Study confirms this result.

What Actually Helps Prevent Osteoporosis?
It turns out that the process our bodies use to build strong bones is more complex than originally thought, and that the straight intake of calcium doesn't produce stronger healthier bones. The subject of what actually prevents osteoporosis, or bone loss, is ongoing, but studies show that there are four things that are proven to prevent osteoporosis (and calcium's not on the list).

1. Be Physically Active
Weight bearing exercises, like walking, help strengthen bones because these exercises put stress on the bones. When bones are stressed by having to carry weight, the body responds by increasing bone density and strength. In addition, studies suggest that muscle-strengthening exercises such as weight-lifting or swimming are useful to increase coordination and balance. Having better balance decreases the chances of falling, which leads to fewer broken bones.

2. Get Enough Vitamin D
Vitamin D comes from sunlight, and studies show that our bodies need a significant amount of this vitamin to maintain strong and healthy bones. According to the New England Journal of Medicine, "A widespread increase of vitamin D intake is likely to have a greater effect on osteoporosis and fractures than many other interventions." Getting sunlight is one sure way to increase your vitamin D intake. Other sources include cod liver oil and some nutritional supplements. Experts recommend getting between 800-1,000 IU of this vitamin daily.

3. Get Enough Vitamin K
Although most people think of vitamin K primarily in its role as a blood-clotting agent, it turns out that this vitamin plays a role in regulating the amount of calcium in our bodies, as well as forming and stabilizing bone growth. In one study, the Nurse's Health Study, women who took more than 109 mcg of vitamin K were 30 percent less likely to break a hip than women who got less than this amount. One food that is particularly high in vitamin K is blue-green algae. In addition, leafy greens are high in this useful vitamin.

4. Add Red Yeast Rice to Your Regimen
Studies done at the University of Hong Kong show that certain strains of red yeast rice extract help the body support bone health and can even play an active role in bone formation. Osteosun is one source rich in this red yeast rice strain. Some other supplements also contain this strain.

So, even though the whole calcium thing is urban legend, it turns out that there is plenty you can do to protect your bones. So dump the calcium but do try some of these other options to protect and nourish your bones for now and later.

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Photo credit: Man in a bowler hat