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Increasing Calcium in diet for Osteoporosis

(111 Posts)
RedRidingHood Thu 21-Sep-23 15:56:25

I have osteoporosis and as well as bisphosphonates I was prescribed calcium and vitamin D supplements.
I'm reading more and more that there is a risk of the calcium affecting arteries and decided to see if I can get enough in diet alone.
www.ncbi.nlm.nih.gov/pmc/articles/PMC7276095/
calcium supplementation, but not dietary calcium, positively correlates with abdominal aorta calcification in postmenopausal women

I had a discussion with a specialist nurse at the Royal Osteoporosis Society and she said I would need 1.5g of calcium a day (which is quite a lot), plus you need vitamin D to help absorption.

I am going to try and really boost the calcium in my diet but could do with some tips.
I don't like tofu which is a shame as it's very rich in calcium. Not keen on cheese but can tolerate a little. I eat Greek yoghurt every day and use skimmed milk which is slightly higher in calcium than semi.

sandelf Sun 24-Sep-23 17:09:56

If you've not already read it, this is useful. If you do 'just one thing' use at least a 1/2 pint of organic whole milk daily, for the calcium, protein and vitamins, - organic is best as pesticides are retained by fats in foods. It is more expensive than others but it is real proper food.

sandelf Sun 24-Sep-23 17:10:12

www.bonehealthandosteoporosis.org/patients/treatment/nutrition/

Yorkslass23 Sun 24-Sep-23 18:44:56

Calcium does assist in the development of strong bones and teeth. In the case of osteoporosis you need to preserve the bones density you already have. The MCH complex (if you can get that in UK), produces smaller blood calcium spikes than other types of supplemental calcium. Gluten-free, non-GMO. It has key nutrients. I like that something mentioned adjusting 'diet'... it's important to keep a balance. Too many of us take in sugar and white bread. Even if you eliminate those 2 immediately, there is a noticed improvement in health. So, a little of what you fancy now and then is like a reward. Balance is everything and also in diet. I have been taking a deep sea fish oil in the form of an Omega-Pro capsule every day and, guess what? I never feel fatigued. It serves me well. All the best to you all. P

M0nica Sun 24-Sep-23 20:20:12

As I cannot tolerate milk, my solution to increasing my calcium intake has quite simply been to eat more cheese.

growstuff Sun 24-Sep-23 21:03:23

You can work out how much calcium you're eating a week from this calculator.

webapps.igc.ed.ac.uk/world/research/rheumatological/calcium-calculator/

growstuff Sun 24-Sep-23 21:06:12

Or this page, which gives a wider range of foods with realistic serving sizes:

theros.org.uk/information-and-support/bone-health/nutrition-for-bones/calcium/calcium-rich-food-chooser/

Polly7 Sun 24-Sep-23 22:17:57

My understanding is you need magnesium to absorb it and send it to correct place not arteries
But please ask Google
Mag comes in oil or spray or tabs etc even Epsom salts for foot soak Iv read many get very low in it
There's more to osteoporosis it seems
Many have osteopenia from 40
My friend is diagnosed osteoporosis she still runs miles and has no symptoms of it. She is very thin indeed

M0nica Sun 24-Sep-23 22:39:23

You can also find out how much calcium there is in any food simply by googling 'How much calcium in .....' .

I dislike the ROS tables because they are far too vague. Giving how much calcium in an 'average' portion of cauliflower cheese is useless. How big is an 'average' portion. How much sauce is on the cauliflower, how much cheese does any individual put in their cheese sauce, what cheese do they use.

They talk about a bowl of porridge and give a weight. Is that of the porridge without bowl because bowls vary so much in weight from light plastic to heavy chunky pottery, the bowl alone could weigh more than th weight given for the porridge.

Polly7 Sun 24-Sep-23 22:54:16

Ps. Hear Hear Katie. For most it's the drop in hormones that affect our ok bones. Never too late 😁please see hrt over 70 posts the other day
Taking vit D or others I use spray sublingual. As it doesn't need to go through gut which needs lots of tlc they say it's our second brain
I'm sad but you can't believe many docs. ' don't go on rebounder after menopause'. Says it all 😁

growstuff Mon 25-Sep-23 01:11:12

M0nica

You can also find out how much calcium there is in any food simply by googling 'How much calcium in .....' .

I dislike the ROS tables because they are far too vague. Giving how much calcium in an 'average' portion of cauliflower cheese is useless. How big is an 'average' portion. How much sauce is on the cauliflower, how much cheese does any individual put in their cheese sauce, what cheese do they use.

They talk about a bowl of porridge and give a weight. Is that of the porridge without bowl because bowls vary so much in weight from light plastic to heavy chunky pottery, the bowl alone could weigh more than th weight given for the porridge.

If you make it yourself, you can work out how much milk (or substitute) and/or cheese you've used. It doesn't have to be that exact anyway.

Once you've made it once, you can keep a record of how much calcium your serving size includes. That's what I've been doing for years, when I keep a record of carbs.

nanna8 Mon 25-Sep-23 03:00:33

I love fresh figs but they are not available very often. I have a fig tree but the possums beat me to it re the figs ! Little beasts even remove the nets. Sorely tempted to let the cats out at night one night but dead possums don’t appeal and they are protected in Australia. Not in New Zealand, though.

Llamas99 Mon 25-Sep-23 03:25:05

Lady I knew had once-a-month calcium infusions. Rheumatologist did this because she did not absorb calcium through the digestive tract. She also came to work very early in order to walk for an hour around office corridors. At any rate, Doctor said it was impossible to ingest enough calcium to help,

growstuff Mon 25-Sep-23 05:30:52

Polly7

My understanding is you need magnesium to absorb it and send it to correct place not arteries
But please ask Google
Mag comes in oil or spray or tabs etc even Epsom salts for foot soak Iv read many get very low in it
There's more to osteoporosis it seems
Many have osteopenia from 40
My friend is diagnosed osteoporosis she still runs miles and has no symptoms of it. She is very thin indeed

No, the body does not need magnesium to absorb calcium, but ideally the calcium/magnesium ratio should be in balance, especially if people are taking too much calcium.

Jumblygran Mon 25-Sep-23 06:37:13

Apparently having 5 to 6 prunes a day helps to reduce bone loss and increase bone density. They are anti inflammatory.

growstuff Mon 25-Sep-23 07:10:24

Jumblygran

Apparently having 5 to 6 prunes a day helps to reduce bone loss and increase bone density. They are anti inflammatory.

Do you have a reliable source for that claim?

M0nica Mon 25-Sep-23 09:28:42

growstuff here is the reference. pubmed.ncbi.nlm.nih.gov/28422064/

But there do not seem to be any comparative studies with other fruit, such as oranges, apples etc. , which for all we know may be just as efficacious as prunes.

growstuff Mon 25-Sep-23 09:47:49

Thanks for that link MOnica. Unfortunately, it's not really conclusive. It's a meta-analysis, so includes a number of studies, but the conclusion is:

"Animal and cell studies suggest that dried plums and/or their extracts enhance bone formation and inhibit bone resorption through their actions on cell signaling pathways that influence osteoblast and osteoclast differentiation. These studies are consistent with clinical studies that show that dried plums may exert beneficial effects on bone mineral density (BMD). Long-term prospective cohort studies using fractures and BMD as primary endpoints are needed to confirm the effects of smaller clinical, animal and mechanistic studies."

In other words, they won't do you any harm, but only may exert beneficial effects on bone mineral density.

The problem I have with prunes is that they contain a lot of carbs for the other benefits they provide. Six prunes (90g) contain 34g of carbs and 144 calories. I could eat 140g of strawberries (which provide the same amount of fibre) and only eat 9g of carbs and 42 calories.

hollysteers Mon 25-Sep-23 11:13:41

Just to say Greek ‘style’ yoghurt is not the best. Choose Greek yoghurt, not style.

MarinaL Mon 25-Sep-23 14:25:01

A bowl of Ready Brek will give you 60% of your daily requirements of calcium even more if you add plant milk. A lovely and easy way to take care of your bones. It was on a list of calcium rich foods provided by my hospital. Who would have thought it!!

Gundy Mon 25-Sep-23 14:39:14

The calcium thing for women is both confusing and scary, although most everyone tries to ingest in some form. First of all I do not have osteoporosis, but I try to keep as much calcium in my diet as possible.

I do NOT take calcium tablets and never will. I tried them once and immediately *stopped them for this reason - they completely blocked me up!* It was as misery. There is medical information that shows calcium intake is for some is harmful. (Several links by posters.)

Vitamin D is a MUST! Many foods are good sources of calcium. Look online. Sunshine is an excellent source of Vit D which helps your body to process the calcium you take in. And daily exercise is also good for bones!

Don’t panic and don’t overtake too many calcium tabs.
USA Gundy

doubly436 Wed 27-Sep-23 02:30:14

Osteoporosis requires attention and ofcourse a calcium intake is required.. curcuminoids helps in improving your calcium and boost immunity.

growstuff Wed 27-Sep-23 02:35:21

doubly436

Osteoporosis requires attention and ofcourse a calcium intake is required.. curcuminoids helps in improving your calcium and boost immunity.

Do you have any peer-reviewed scientific studies on this?

M0nica Wed 27-Sep-23 07:30:01

Unfortunately I do not like porridge, and cannot face milk in any form. So I will continue with my babybels.

We are in France at the moment and I have found a wide variety of babybels here; edam, cheddar and emmental. I have done a check on the UK and they are not available there, so I will back to England loaded up with them to put in the freezer and eat over the next month or so.

cc Wed 27-Sep-23 18:41:56

Several people in my family have osteoporosis but they are a very different body type to me, and certainly eat less have a more restricted diet.
I have milky coffee, porridge made with milk, a multivitamin with minerals, omega oil capsule, two eggs and a slice of toast for breakfast. I figure that there is enough calcium in that to see me through the day together with the additional nutrients to enable my body to absorb it!

On a more realistic note, my mother had ostdoporosis and was on a drug trial at Harwell some years ago. I don't know the name of the drug but the trial was successful and she was prescribed it until she died. She had a restricted diet as she was coeliac and I'm guessing that is why she was selected for the trial.

M0nica Thu 28-Sep-23 08:32:11

I answered the general probability of getting osteoporosis questionnaire on the Royal Osteoporosis Society site and was reckoned a low risk for the disease, but I have it, which just goes to prove what I always say, that if only one in a million people might get something, someones got to be the one in a million and it could be you. And in this case it was me!