Nutrition

» mandyrufle - How to take calcium supplements and more.

I recently received this email.

Hi Samantha-

I decided to ask you these question b/c your bio says you are an avid reader of nutritional items. My main question is who do I go to? ~ I have been trying to find a "nutritionist" in my area but am having no luck, just found weight-loss type nutritionists. Anyway, I'll try to make this as brief as possible. I was diagnosed with Graves disease over two years ago. I am treating it with ATD's, trying to achieve remission. I also have a heart arrythmia. I was just recently diagnosed with Osteopenia in my left hip and femur. Now enters the problem. I have been reading about how supplements can help with the throid and heart, but neither condition is to the point of me feeling I need them. Now, enter the Osteo, and my GP says I need to be on calcium supplements right away. So, I'm faced with quite a problem. As you may or may not know calcium will effect my heart arrythmia. Supposedly I need to take Magnesium to counteract the effect of the calcium. According to my Graves Disease Book, I need Copper to properly absorb the Magnesium. The place where I get my milk does not fortify with Vitamin D, so in order to get the Calcium effects from the milk in addition to the supplements I have Vit. D.

Some things I've read (and not sure how true any of it is):

~All supplements are nothing but chemical and do nothing good for our bodies.

~We should use food only for these viamin and minerals

~Too much magnesium can be harmful for arrythmias

~Calcium (dairy) will reduce the effects of Viamin C (and flouride for that matter, my 4 y.o. has a precription for flouride but I don't give it to him b/c I've read milk counteracts that too).

~How much Vitamin D per 8 oz. glass of milk do you need for it to absorb?...How much is in other dairy products?...How much calcium are you suppose to have per day?

I'm so confused about this whole supplement thing I don't know who to ask that is sufficiently versed - any ideas?

Thanks for your help. Kathy

I will post my reply next.

-- posted by mandyrufle

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» mandyrufle - My reply

Hi Kathy,
Thank you for your email. I will do my for you best here.
First, instead of a nutritionist, try a Naturopathic doctor. Many have a degree in nutrition and are well
versed in supplements and other remedies. Get a copy of all of your medical records, and show them to the NP. Also, talk to your GP about exactly how much calcium you should take and be careful not to exceed that amount.
I would also recommend you see a good yoga teacher. Everyone needs exercise even if it is gentle, and you will not help your bones with calcium alone whether you take it in a supplement or in your food with out some exercise. (I actually plan to write an article about this in the near future) A good yoga teacher can work with any limitations you have. Yoga has done wonders for me!

On to your questions-

~All supplements are nothing but chemical and do nothing good for our bodies.

Supplements are not supposed to used instead of a good diet. A healthy diet is the most important way to be healthy for sure and is the best place to get your vitamins and minerals. Sadly, we usually don't get all that we really need. Because food is processed, produce is shipped for miles and days, and we do not always make the best food choices. Supplements help with that. One of the purposes of vitamins is to carry nutrients through our bodies. If we don't get enough of a vitamin, then it is extracted from our body. This will eventually cause a deficiency.

~We should use food only for these vitamin and minerals-
I wish we could just rely on just food. Sadly, I think this is a naive view. If you grow your own garden, milk your own cow, collect your fresh eggs etc- then I would say you may be able to pull that off. Food that we have access to is not as nutritious as it once was. Not to say you shouldn't try.
As far as diet goes-
Eat local and organic grains, eggs, produce, poultry and meat whenever possible.
Stay away from high fructose corn syrup and partially hydrogenated oils (trans fats).

~Too much magnesium can be harmful for arrythmias

You do need to take calcium and magnesium in the correct ratio. To absorb calcium properly, you need to take some magnesium. Many calcium supplements come with magnesium. Check it out.

~Calcium (dairy) will reduce the effects of Vitamin C (and flouride for that matter, my 4 y.o. has a precription for flouride but I don't give it to him b/c I've read milk counteracts that too).

Calcium and vitamin C are really good to take together. Calcium citrate (calcium with citric acid added) is the best calcium supplement to take. So I am not sure where you got that info. Vitamin C is really easy to get in the diet as well, so I wouldn't worry too much anyway. Also, a good alternative to milk would be calcium fortified orange juice.

Fluoride supplementing is a hot button topic. Too much fluoride can be bad for teeth and bones, but it can be bad if you child is not getting any. Where I live, the water is fortified with fluoride so, it is not supplemented here. So, you might want to check if your (city) water is treated with it. Otherwise, if it was recommended by your doctor or dentist, I see no harm in your child taking it.

Realize, minerals compete with each other in the body. Your body needs them all. Some in small amounts and some in larger amounts. A regular multivitamin can help with that, and taking your calcium separately will also help with absorption.

~How much Vitamin D per 8 oz. glass of milk do you need for it to absorb?...How much is in other dairy products?...How much calcium are you suppose to have per day?

The very best way to get enough vitamin D is- sit in the sun. The lighter you skin, the less you have to (or should) sit in the sun (about 15 min). If you are darker you need more sun. You do need it to absorb calcium. Take a short walk, sit in your yard. Some calcium fortified orange juices also have vitamin D in it as well.
You need about 400 IU of vitamin D.

As far as the amount of calcium, (talk to your doctor of course) you should probably take between 1200 and 1500 mg per day. It is best to figure out how much you are getting in your diet and only supplement what you are missing.

I hope this was helpful. Keep me posted on your progress.

Sincerely,

Samantha Rufle

If you have some more advice for Kathy, post here!

-- posted by mandyrufle

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