Calcium supplement vs. Fat Free Milk

My doc recommended that I take a calcium supplement. I am 32 and I take thyroid hormone supplement. After reading some articles on how calcium supplements are not that great, I am thinking that perhaps replacing calcium supplement with 3 glasses of FF milk would work better.

Any thoughts on whether it is a better idea than just popping a calcium pill.

Getting natural calcium is much better than the supplement but are you going to make sure you get the recommended daily amount and any additional your medication may require? I don't know what effect the medication has on calcium - does it prevent proper absorption, etc?

Thanks. I also heard about Armour and asked my doc to prescribe it for me when I run out of the Russian stuff. He agreed. Will peruse that site.

Do you have any evidence, even anecdotal, that armour works better?

When you doctor did your bloodwork, did he/she test for Vitamin D?

Why did your doctor ask you to increase your calcium intake? Is there a relationship between this request and your Vitamin D intake? If you
"get enough of Vit D and calcium and sunlight etc, averaged over reasonable periods," then why did your doctor ask for this increase?

In winter, yes, but in summer I get plenty, so I figure, year round, I am okay given all the milk etc that I drink. Bone density is a lifetime issue, more than summer vs, winter issue. Bottom line is, I likely get enough of Vit D and calcium and sunlight etc, averaged over reasonable periods.

Right, that's what vitamin manufacturers want you to believe. That's why I did some checks on select vitamins (suggested by sci.life-extension posters). Turned out I was getting plenty, based on back-of-the-envelope calculations. For those vitamins, I do not need supplementation period, if I am to believe those preliminary calculations.

I will do a more precise analysis by entering a regular week's worth of food into fitday, and checking all the vitamin content. My supposition is that I will likely meet recommended intake levels in most, if not all, of them.

Would be interesting to find out calories that I am eating, as well.

You asked the same questions wondering why people would use protein powder to get protein when they could just eat meat.

The answer is the same: convenience with a reduction in extraneous calories. Milk needs to be purchased, refrigerated and accessible if you are going to drink three glasses a day. Purchasing, storing and accessing calcium supplement tablets is more convenient by far.

thanks, I will definiteyl go with armour. My doc said that it will go away eventually, is it true?

Thanks jmk, it is an excellent article. I read that site before, but forgot to check it wrt calcium supplementation.

The way it was presented, the link of milk intake to ovarian and prostate cancer may be indidental and not causal.

My common sense suggests that the link is likely to be indicental (correlation and not causation), and that simply eating less and staying slim and not eating carcinogenic foods will mitigate the possible risk that milk drinking can cause. It is a judgment, but I think that it's a pretty decent judgment. My testosterone is probably on the low side, so again there is less risk factor for PC. No one in my family had it either.

Wherever I read about supplements, it almost always turns out that getting nutrients from real food works better. I already eat green leafy stuff, and can drink more FF milk if necessary. I don't eat junk food, so it leaves plenty of room for FF milk or for vegetable stuff.

Possibly, regular strength training will have at least just as big impact on my bone strength as would the diet.

So, at this point, I will stop popping calcium pills and continue drinking milk and eating vegs.

Other authors suggest that the efficacy of calcium supplements wrt uptake of calcium in bones is worse than that of milk. Plus, nilk already contains vitamin D.

Since I Walk 100 minutes per day, on balance, I probably get enough sunlight for my own vit d manufacture.

I made a bunch of judgments here, but I hope that they are rational.

I stopped popping vitamin pills recently as well (was taking them for a month), since I analyzed a few key vitamins and found out that I get lots of them from my foods. Since some vitamin ingredients (niacinamide) may have negative impact on my health, I figure, why bother with this vitamin stuff when I can just eat good food.

Since I eat 3 or so lbs of vegs per day, my supplies of vitamins, antioxidants, yada yada are probably quite sufficient.

As soon as I have a really regular week (this weekend I am traveling),
I will enter all my food into fitday to analyze it for vitamins etc.

My doctor is not a specialist in nutrition. He also did not tell me not to eat calcium with my thyroid pills.

opinion on the matter. For the record, I agree with you that getting nutrients from food is better.

ass-u-me? :-/

Maybe ask. It helps to know what problem you are trying to solve.

Are you saying that a supplement would work even when milk does not work? I find it not very believable.

This doesn't address the bioavailibity issue that MSEagan brought up, but I did find it to be of interst to the Calcium Supplement vs. Fat
Free Milk discussion

"Nutritional authorities encourage consumers to include calcium-rich foods in their daily diets. However, consumer purchases are driven not only by health considerations and dietary preferences, but also by cost.
This study assessed the cost of calcium from a wide variety of food sources, as well as supplements, based on retail prices in Seattle, San
Francisco, Raleigh, NewYork City, and Washington, D.C., while controlling for seasonal variation. Costs were adjusted based on calcium absorption fractions. Calcium carbonate supplements emerged as the least expensive source of calcium, at roughly one-third the cost of the least expensive food source of calcium. The least expensive food sources of calcium were Total cereal, skim milk, and calcium-fortified orange juice from frozen concentrate. This information is useful for dietitians, health professionals, and consumers in meeting calcium requirements on a budget."

The consumer cost of calcium from food and supplements.

So he should get his anti-oxiddants and fiber from skimmed milk?

Thanks for your straight answer.

IMO, definitely not. The problem with milk is the high sugar content in the form of lactose. You are much better off with supps and whey protein powder Reasoning here that milk is a very good source of protein so you might want to replace the lost protein. Whey has some other very beneficial properties.

Also, the argument that protein powder raises blood sugar less than consuming a protein equivalent amount of meat/poultry is false - due to it's low molecular weight it reaches the blood stream very quickly.
However, it's still much better than consuming milk for it's protein content. I add a couple of table spoons of olive oil to my protein + water to slow digestion.

For you biochemists - what function does glucose perform when released into the blood stream following a pure protein meal? I know that insulin is what "shuttles" the amino acids into the cells. Does the glucose facilitate oxidation of protein for energy?

I should have asked why. I just assumed the answer -- my thyroid, I am small boned, over 30, etc.

My doctor just told me so after having a conversation about my health. He did not have my bloodwork because at that time, I have not even done it.

http://www.nof.org/prevention/risk.htm

Here's a site that mentions thyroid medication and it's effect on bone density. Don't know if this pertains to you....

I agree that taking vitamins and other supplements aren't always necessary when we eat a healthy diet. Unfortunately it's possible to get the daily recommended allowance for calcium and still lose bone density due to other reasons such as your medication. When I was diagnosed with osteopenia a few years ago I was rather shocked. I had always followed a healthy diet, drank milk, exercised, etc. I guess it was some of the other factors mentioned in the article that did it for me - weighed less than 130 until I hit my mid
40's, early menopause, took thyroid medication for a couple years around age
30 and smoked until a few years ago. Unless you can determine how much the thyroid medication is affecting your bone density it might not be a bad idea to take a supplement.

I had thyroidectomy 11 years ago, 2/3 of thyroid removed. Supplemntation is need to augment and suppress the remaining thyroid.

Russian Thyroxine, so far, which works somehow better for me than
Synthroid. Thyroxine is made from cow thyroids.

The doc just told me so. I guess his suggestion is based on my thyroid issues, and being over 30.

The rate of absorption of calcium is dependent on many things. In order for it to be absorbed, it needs to be 'ionized'. The pH of the gut will affect this to a large degree. People taking antacids may have a lower absorption.
In nutrition class, we were always told to advise patients to take calcium with orange juice because the acidity enhanced absorption. It is a very simplistic rationale but is a good rule of thumb. Orange Juice with added calcium is good idea.

Also, in general, minerals that are chelated will be absorbed better by the body. This involves some chemistry which I honestly do not understand but I have been told this by many docs and pharmacists who undoubtedly have a better understanding than me. If anyone can explain it simple terms, please take the time to educate me.

Caffiene can affect the absorption of calcium and other minerals in a negative way. If you drink coffee in the morning, take your calcium in the evening.

Spinach has certain chemical components that compete for absorption with iron and calcium. Although spinach is good, those folks who eat a spinach salad every night before taking their supplements may find themselves short changed.

You don't need excessive hormones for that; you only need enough to suppress TSH.

Umm, right. It's only excessive if it's too much. That's what
"excessive" means.

I take 2 viactiv every day... it is fortified with D & K. It also tastes good and it is a "snack" to keep me honest. I know I won't and can't binge on this stuff!

Yes, because the function of the remaining thyroid needs to be suppressed. The point is not to take too much and not too little.

Once upon a time, our fellow Dally

Our champion De-Medicalizing in sci.med.nutrition retorts, thusly ...

Nope! That is not the reason.

That question was answered by Jack LaLanne, long ago.

Taking protein powder reduces the changes of getting a sugar rush, especially the first thing in the morning. Protein powder produces a faster effect than eating whole food.

Once upon a time, our fellow Ignoramus14193

Our champion De-Medicalizing in sci.med.nutrition retorts, thusly ...

"... you have my sympathies"
Science Officer Ash to Ripley, in the movie ALIEN.

Any better alternatives available in the USA? I am running out of my
Russian stuff. Synthroid feels as though I am not taking anything.

Agree.

I will ask him next time I see him.

Yes, it pertains to me. Exactly so.

People with lactose intolerance have difficulty absorbing calcium from dairy.

Much of what's out there about bad absorbtion of calcium supplements is bullshit.

Ig, have you read "Eat, Drink and Be Healthy?" If not, you might want to give it a try. This is discussed in the book. A brief version can be found at http://www.hsph.harvard.edu/nutritionsource/ calcium.html.

FWIW, Willett seems to say go for the calcium supplement but be sure to get plenty of Vitamin D because studies don't tend to seperate the calcium from the Vitamin D so we don't necessarily *know* that it the calcium as opposed to the Vitamin D.