Calcium and osteoporosis?

IceDragon · 01-07-2006, 02:31 AM

Hi all...

Well, basically both osteoporosis and early menopause run in my family, and I just wondered whether my drinking about three pints of milk a day will help any. I'm still a relative n00b when it comes to the nutrition side of things, but thought I'd ask.

I do take cod liver oil, flaxseed oil, evening primrose oil, a multi-vit, ginseng and a high dose vit C, but wondered whether there was anything else to prevent it, apart from weight training?

It really does bother me, to be honest. My nan had it so badly that her vertebrae virtually crumbled away and she lost about four inches height in about six months. I only remember it vaguely, she apparently had leukaemia too, but I have no idea whether it was a part of it.

Thanks for any help. :fingersxd

ZackMurphy · 01-26-2006, 04:07 PM

Exercise and proper calcium intake can actually increase bone mass. And high intensity exercise increases bone mass more than aerobic exercise. That is, your bones need to be asked to support heavy things, and bodyweight doesn't count. So your calcium demand increases with activities like yours.

That aside, more isn't better when taken to extreme. Excess calcium can interfere with the absorbtion of zinc, magnesium, iron.... others, too. Phosphorus, probably. And excess calcium can lead to kidney issues. Not shutdown - just general renal functionality issues.

So how much? I'd say 2000-2600mg daily. Roughly. Up to 4000mg is considered "safe", depending on the size and activity level of the athlete. The 1989 RDA was about 1000mg. We know that weight training will increase your requirements, so at your bodyweight and activity level somewhere between 2000-2600 would be enough.

Oh, and I like Powerman2000, but that "no fruit during fat loss" isn't a suggestion I'd make. Fruit is spectacularly good for you, moderate to low GI, nutrient dense, and easy to digest. Where's the problem? The anti-fruit bandwagon is popular these days, but misguided, and I think they're all missing the big picture.

01-07-2006, 02:31 AM	#1
IceDragon Amateur Join Date: Oct 2005 Location: The Plains of Seshannoh Posts: 80 Recipes: 0 Rep Power: 3	Calcium and osteoporosis? Hi all... Well, basically both osteoporosis and early menopause run in my family, and I just wondered whether my drinking about three pints of milk a day will help any. I'm still a relative n00b when it comes to the nutrition side of things, but thought I'd ask. I do take cod liver oil, flaxseed oil, evening primrose oil, a multi-vit, ginseng and a high dose vit C, but wondered whether there was anything else to prevent it, apart from weight training? It really does bother me, to be honest. My nan had it so badly that her vertebrae virtually crumbled away and she lost about four inches height in about six months. I only remember it vaguely, she apparently had leukaemia too, but I have no idea whether it was a part of it. Thanks for any help. :fingersxd __________________ Live by the Nine, Die by the Sword. :dumbells: Lifter for life.

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01-26-2006, 04:07 PM	#2
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	Exercise and proper calcium intake can actually increase bone mass. And high intensity exercise increases bone mass more than aerobic exercise. That is, your bones need to be asked to support heavy things, and bodyweight doesn't count. So your calcium demand increases with activities like yours. That aside, more isn't better when taken to extreme. Excess calcium can interfere with the absorbtion of zinc, magnesium, iron.... others, too. Phosphorus, probably. And excess calcium can lead to kidney issues. Not shutdown - just general renal functionality issues. So how much? I'd say 2000-2600mg daily. Roughly. Up to 4000mg is considered "safe", depending on the size and activity level of the athlete. The 1989 RDA was about 1000mg. We know that weight training will increase your requirements, so at your bodyweight and activity level somewhere between 2000-2600 would be enough. Oh, and I like Powerman2000, but that "no fruit during fat loss" isn't a suggestion I'd make. Fruit is spectacularly good for you, moderate to low GI, nutrient dense, and easy to digest. Where's the problem? The anti-fruit bandwagon is popular these days, but misguided, and I think they're all missing the big picture.