What is the Right Amount of Calcium Intake?

The question as to whether calcium supplements used to prevent fractures increase the risk of heart attack has not been conclusively answered by studies.

Now, in an assessment of the scientific literature, reported as a perspective piece in the October 17, 2013 issue of the New England Journal of Medicine, a UC San Francisco researcher says patients and health care practitioners should focus on getting calcium from the diet, rather than supplements, when possible.

Calcium and Vitamin Supplements
Calcium and vitamin supplements are taken to provide the body with the ''required'' nutrients. Calcium is a mineral found in many foods. Vitamins are very important nutrients for the body.

"Osteoporosis may result from inadequate calcium intake and it's quite common for certain segments of our population, such as the elderly, to consume less than the recommend amount," said Douglas C. Bauer, MD, UCSF professor of Medicine, Epidemiology and Biostatistics. "But a high calcium diet should be the preferred method to receive adequate amounts of the nutrient. The Institute of Medicine's recommended dosage for post-menopausal women over the age of 50 and men over 70 is 1,200 mg per day.

"If it is not possible to consume enough calcium from the diet, the use of calcium supplements is most likely safe and not associated with cardiovascular outcomes," he said.

Calcium supplements are known to have several side effects, the most common being indigestion and minor constipation, and kidney stones are a rare complication. However, several recent studies have suggested that calcium supplements can also lead to an increase risk of heart attacks.

Calcium Rich Foods
Calcium rich foods are essential for the growth of bones and teeth. Up your calcium intake from the list of calcium-rich foods. Excellent sources of calcium include dairy products, nuts, seafood.

A 2010 British Medical Journal study, which pooled nearly a dozen randomized trials, concluded that calcium supplements "are associated with an increased risk of myocardial infarction [heart attacks]" and went on to say, " As calcium supplements are widely used, these modest increases in risk of cardiovascular disease might translate into a large burden of disease in the population."

A 2013 JAMA Internal Medicine non-randomized study examined 11,778 cardiovascular-related deaths and found an increased risk with calcium supplement use. The authors concluded, "high intake of supplemental calcium is associated with an excess risk of CVD (cardiovascular disease) death in men but not in women."