The Truth About Calcium Supplements and Bone Health

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Transcript

If anyone's on calcium supplements, don't take them. Let me show you why. Not according to these studies, which do show benefits for calcium supplementation on bone mineral density, especially for those under 35 years of old. We'll get into how much. But I love a nice, overly broad health recommendation, so let's see what she's got to say. Bones are not made of calcium. They're made of 12 minerals, which is boron. Calcium, chromium, iron, magnesium, manganese, potassium, phosphorus, selenium, sulfur, silica, and zinc. Trice minerals. So she's saying that bone is made up of a lot of these 12 minerals and then trace amounts of 64 other ones. Science says, bones are made up of 5 to 10% water, 50% to 70% in hydroxyapatite, which is a mineral, and 20% to 40% organic components, which are mostly collagen protein but some other proteins. And organic proteins are generally totally differently classified than minerals. So she already just ignored 20% to 40% of what bones are made out of it. But let's focus on that 50% to 70%. This is the chemical formula for hydroxyapatite. In fact, if we look at all 12 minerals that she mentioned, this is the percentage of each one that bone is made out. It's calcium, phosphorus, and a little bit of magnesium. And the other nine are trace minerals. Moving on. When you take calcium supplements into your body, you get an overload of calcium, the body goes, whoa, and it shuts down the adrenal glands to hold onto magnesium to try and get the balance. Shuts down the adrenal glands? That's called adrenal crisis, and it's lethal without very quick treatment. adrenal glands aren't even directly involved in calcium metabolism. That's your parathyroid, which, if you take too much calcium, is responsible for slowing down the release of calcium from your bones and kidneys. What is the best way to strengthen your bones? Take the minerals that your bones are made up of. So, calcium, phosphorus, and magnesium? I wonder where we could get those. How do we find that? Where do you find it in the most perfect proportion? Sea water. All you need to do is take the two salts, that have the minerals in their right balance, which is Celtic salt and Himalayan salt. If you've been on a no-salt diet, I would have a very tiny crystal twice a day. Can someone give her a remedial math lesson? This study analyzed the mineral composition of 31 different types of Himalayan salt. Now forget tiny crystal. Let's say you ate 5 grams your recommended daily dose. Here's how much of each of those 12 minerals that you'd be getting from that amount of the salt. phosphorus, and magnesium. Three times that of sulfur. But how much do we need? This meta-analysis of 43 studies looked at calcium supplementation and high-calcium diets for people under the age of 35. And they found that having around one gram of calcium per day really helped increase bone mineral density. But more than one gram had no real added benefit. You would need to eat one and a half cups of Himalayan sea salt to get that gram of calcium. Half a cup would give you your recommended daily it when possible. But if you can't, then yeah, supplement away.

Additional notes

⚠️ IMPORTANT: It is absolutely possible to take too much calcium, which can lead to Hypercalcemia (which can also be linked to too much Vitamin D). The best way to determine whether or not you need to supplement is by testing, but you can also track your diet to get a decent idea. You can get calcium naturally by consuming dairy products, edible bones (e.g., those in canned fish), and many green vegetables. 👉 Excess phosphorus inhibits calcium absorption and may aggravate a dietary deficiency. This is primarily a risk from phosphorus additives in processed foods, which are often unlabeled. ❓What should I cover next? 📚 Key Studies Used in This Video: PMID: 36164828 PMID: 33800689 doi: 10.1016/S0020-1383(16)47003-8 DOI: 10.1515/cclm-2012-0868 PMID: 26770561 doi:10.1136/bmj.h4183 #health #nutrition #supplements #healthyliving #science #whatthescience #osteoperosis #barbaraoneill

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