Vitamins, minerals, supplements & health

Q: Why can't I get everything I need from my diet?

A: There are several reasons for this. First, remember that as a society, our dietary habits have changed over the past couple of generations. A healthy diet consists of plenty of fruits and vegetables and whole grains. Fruits and vegetables should be preferably fresh; fresh frozen is still good but not as good as "off the farm" fresh! Recent studies indicate that the majority of meals in the US are eaten in restaurants rather than in the home. Restaurant food tends to be too high in fat and sugar. Additionally, convenience foods now make up a much higher percentage of the average diet than in the past. In some people well over 60% of their food is from so-called "empty" calorie foods (candy, sweets, chips, or other highly processed foods that contain very little real nutritional value other than calories). Remember that the more highly processed a food is, the more likely it is to have a low nutritional value.

Another factor is the high stresses found in today's fast-paced and busy life. The greater the external stresses, the higher the nutritional demands on the body. Eating a poor-quality diet robs you of the nutritional factors necessary to help you stay healthy.

Lastly, many people are simply unaware of how to shop for healthy foods. Convenience and taste become the major criteria for food selection, while nutritional value is given little attention, if any at all.

Many nutritional researchers point to the rising problems of obesity, diabetes, heart disease and other diseases of modern society as evidence of the deteriorating quality of the diet most people consume. If you have questions about your diet, it is important that you discuss them with your healthcare provider on your next visit.

Q: Where do vitamins come from?

A: Vitamins are substances found in food that are required by your body to convert the food into energy. Since we cannot manufacture these substances, we need to get them from our diet. Unfortunately, the foods that many of us choose to eat have had most of the vitamins processed out. As many as thirty or forty vitamins and minerals may be taken out of our food, a dozen added back, and the food is then called "enriched." Generally the richest source of vitamins and minerals comes from fresh fruits, vegetables and grains; the worst sources are snack foods such as candy, chips, or highly-processed white flour bread or bakery items. While these may be OK in small quantities, they make up a significant proportion of many peoples' diet, which may put them at risk to nutritional deficiencies.

Q: What do vitamins do in the body?

A: In order to accomplish all of the thousands of day-to-day functions of your body, the food you eat every day must be converted into energy and raw materials (building blocks for muscles, bones, ligaments enzymes, hormones, and so on). To do all this, vitamins are required. Since we humans lack the ability to manufacture these critical nutrients in our bodies, we have to get them in our diet.

Generally, vitamins perform three major functions:
1. They are "cofactors" and catalysts for enzymes, which means they are required for the enzymes to do their jobs. The B-complex vitamins B1 and B2, for example are required for every function in the body that requires production of energy (which means every function!)
2. They act as antioxidants, which means they prevent highly reactive molecules called free radicals from damaging delicate cell membrane structure. Vitamins C and E are powerful antioxidants, protecting cell membranes from free radicals.
3. They act as "pre-hormones." For example, vitamin D functions as a hormone to facilitate calcium uptake and utilization.

Q: What do minerals do in the body?

A: Minerals have very many important functions; life could not exist without them. Iron is required for the manufacture of the chemical hemoglobin, which carries oxygen in the blood to all the cells of the body. Calcium is necessary for strong bones, and for transmission of messages within cells and from cell to cell. Magnesium is required for production of energy from the food you eat; and a selenium-containing molecule protects the body from damage by free radicals.

Q: What are antioxidants?

A: Antioxidants are a group of chemical compounds that protect against free radicals. Free radicals are highly reactive molecules produced naturally, or induced by exposure to things like radiation, certain chemical pollutants, or other sources. When free radicals come into contact with healthy cell membranes, they cause damage to the membrane and may ultimately cause the cell to die. Antioxidants prevent this damage by "quenching" the free radical and thus helping maintain health and proper function of the cell. In food, antioxidants are often the substances that give food their color or strong flavor; this is why choosing a naturally "colorful" diet can be a very healthy idea!

Q: Why is it necessary to take vitamin supplements to be healthy?

A: The simplest answer is because most people eat a poor diet. Studies show that the average diet in the US consists of too much fat, too much sugar, not enough fiber and not enough fresh fruits and vegetables. We are eating plenty of calories, but they are often "empty" calories, meaning that they have very low levels of the essential vitamins and minerals we need to stay healthy. Since the majority of meals in the US are currently eaten in restaurants or "on the run" it makes good sense to take a vitamin supplement to fill in the gaps in our diet.

While it is important to remember the value of a nutritional supplement in maintaining health, we should never think that taking a supplement replaces a good diet. In other words, the first and by far most important step is to improve the quality of our diet, and then take a supplement as a nutritional insurance policy to make sure we get all we need.

Q: In order to stay healthy, what is a good basic supplement program?

A: Each person is unique, so each person's nutritional needs would also be unique to them. Having said that, a prudent course of action to stay healthy would begin with eating a healthy diet. This means to avoid highly processed foods (candies, snack foods, convenience foods), or foods high in refined sugar or flour, as these tend to have low levels of important vitamins and minerals. A high quality multiple vitamin-mineral supplement is helpful to "fill in the gaps" in the diet. While other nutrients also may be helpful, it is important to remember our individuality and discuss the specific additional nutrients you might need with your nutritionally-oriented health care practitioner.

Q: Are vitamins safe to take?

A: Generally, Yes, in the ranges that most vitamins are available as supplements. Vitamins are divided into two categories: fat soluble and water soluble. The water soluble vitamins (B vitamins and vitamin C) cannot be stored by the body, so they are generally quite safe, even in quantities higher than you would normally get in your diet. The fat soluble vitamins such as vitamins A or D can be stored by the body, so it is possible to build up a level that could be harmful. It is therefore important that you discuss ALL your vitamin consumption with your healthcare provider, to make sure you are getting the optimal amount for your health while not running the risk of taking more than would be safe for you.

 

Q: Are minerals safe to take?

A: While the levels of most vitamins and minerals recommended by your healthcare practitioner is considered safe, remember that too much of anything can be potentially harmful. Even such life-sustaining things as water and sunlight have an upper limit of safety. While certain minerals such as calcium are generally quite safe even when taken in relatively high amounts, your body's requirements for other minerals such as iron or selenium are much lower and therefore have a smaller safety range as well. Be sure and inform your healthcare provider of all supplements, herbs or medications you are taking so the optimal levels can be determined for you, including an adequate safety margin.

Q: Are herbs safe to take?

A: Most herbs, when used according to longstanding herbal traditions, are not only effective but safe. Herbs have been used in the treatment and support of human health for thousands of years. During that time much has been learned about what herbs can do, how to prepare them and which herbs are to be used for what purposes. In the hands of an experienced and qualified professional, herbs can work wonders! But herbs contain complex chemicals that, when used improperly, can cause harm as well. It is important to remember that the fact that herbs do work also means that they cause chemical changes in the body (that's how they work!) and that sometimes those changes may not be what is desired. Caution is particularly advised during pregnancy, when taking herbs and pharmaceutical medications together, or when taking herbs for extended periods of time. For these reasons, it is always advisable to discuss all herbs or supplements you are taking (or considering whether to take) with your health care practitioner.

Q: Are vitamins safe during pregnancy?

A: Most vitamins are safe during pregnancy; in fact that is precisely the time when they are most needed! Not only must your diet support the mother's health and vitality, but that of her developing baby as well. A deficiency of certain nutrients (such as vitamin B12 or folic acid) during the early stages of pregnancy has been shown to significantly increase the risk to birth defects such as spina bifida.

There is some animal evidence however that high levels of other vitamins may increase risk to birth defects. Vitamin A for example has been shown in dosages higher than 8,000 IU to increase risk. For that reason it is not advisable to take high levels of vitamins during pregnancy without first consulting your healthcare provider.

Q: What is a "megavitamin?"

A: A megavitamin is the term applied to a nutritional supplement that contains levels of vitamins and minerals much higher than what would normally be obtained from your diet.

Q: Are minerals safe during pregnancy?

A: As is true with vitamins, most minerals are safe (and even required) during pregnancy. Minerals have a relatively narrower safety margin than do vitamins, but still significantly broader than do almost all pharmaceutical drugs. But unless research has specifically addressed a mineral's relative safety during pregnancy, it is not advisable to take amounts beyond what would be in a normal, healthy diet. If you are pregnant, be sure and discuss any supplement or herbal product you are considering with your healthcare provider.

Q: Are herbs safe during pregnancy?

A: Less research has been done on herb use during pregnancy than on vitamins or minerals, but it is helpful to recall that herbs have been in use for hundreds and even thousands of years (long before isolated vitamins, minerals or prescription pharmaceuticals were available!) While research is beginning to establish safety in humans during pregnancy (echinacea for immunity and ginger for nausea, for example), it is generally not advised to take herbs during this time, unless specifically directed by your healthcare practitioner. As is true at all times, but especially during pregnancy or while nursing, be sure and discuss these questions with your healthcare provider.

Q: When should I stop taking the vitamins recommended by my healthcare provider?

A: You should continue to take the supplements recommended by your healthcare provider until they instruct you to change dosage or stop taking them.

Q: Should I take the vitamins in the morning or at night?

A: To date, no specific research has been that definitively answer that question, although arguments could be made to support taking supplements in the morning, at night, or even for other times (such as at mealtime, for instance). The most important step is to take them.

Q: How are herbs different from drugs?

A: Drugs are made of a single, isolated compound that is generally patented, manufactured and "owned" by a company. Herbs are made from plants, and generally cannot be owned by a company, since their original source is in nature and is freely available. Generally, drugs have been extensively researched at great cost over a number of years (the need to recoup that cost is why governments allow drug companies to patent their drugs).

An additional and very important difference is in the way they work in the body. Generally, drugs have a specific mode of action; that means that they work on a specific chemical reaction in the body. They also tend to have side effects; they stronger the drug the more likely they are to have significant side effects. Herbs may also have certain side effects, but since their method of action is much more gentle, commonly the side effects (if any) tend to be very mild and resolve quickly.

When drugs and herbs are taken together, the effects of that combination may sometimes be difficult to predict. For that reason it is very important that you discuss any drugs, herbs or vitamins you are taken either singly or as combinations, with your healthcare provider.

Q: Can I hurt myself by overdosing on vitamins?

A: Everything has a range of safety, which also means that there is a potential (however small) that enough could be taken to become harmful. For example, even water and sunlight, which are essential for life, can become harmful if taken in extremely large quantities or for too long a time. In the case of most vitamins, the amounts used in supplements have been shown in repeated studies to be very safe. But because there is the possibility of taking "too much of a good thing," it is important to discuss with your healthcare provider ALL supplements (and the amounts of each) you are taking, so your specific health goals can be properly met.

Q: Are herbs safe to take with prescription drugs?

A: In general, herbs are very safe, but should not be taken with prescription drugs without the supervision of a healthcare provider. Recall that herbs have been used for supporting health for literally thousands of years. Remember, however, that herbs are complex compounds containing dozens of different chemicals. When combined with very powerful pharmaceutical drugs there is always the possibility of an effect other than what is desired. For this reason it is always important to discuss any combination of herbs, vitamins, and prescription drugs you are thinking of taking together with your healthcare provider.

Q: Why would herbs be supplied in combination blends?

A: Historically, the people who studied, catalogued and used herbs in treating people would use them in combinations. Traditional herbalists knew which combinations of herbs, when prepared in certain ways, would yield the results they were interested in. An herbalist would take several different plants, prepare them together as a tea, poultice, blend of dried powders, etc. and administer them. Drawing on this rich history of application improves can improve the successes of modern treatments as well.

Q: What makes urine change color when I take a multivitamin?

A: Vitamin B2 (riboflavin) causes urine to become a bright yellow when consumed in relatively high amounts.  

Q: Can I still take vitamins if I have a cold or flu?

A: While preventing illness is where nutritional supplements and herbs have been shown to have their best effects, it is certainly helpful to continue on your supplement program when sick; in fact, the added stresses of fighting an infection significantly increase your body's nutritional requirements. Continue taking your supplements until advised to stop or change dosages by your healthcare provider.

Q: Can I still take vitamins if I am involved with a detoxification program?

A: Detoxification is a complex, energy-demanding process. The hundreds of different enzymes and biochemical pathways involved in detoxification require the presence of specific vitamins and minerals in order to function optimally. Additionally, research has shown that the process of detoxification can be compromised by insufficient energy reserves in the form of readily available calories. It is important to discuss your specific nutrition requirements with your healthcare provider, especially during detoxification programs.

Q: Should I take extra antioxidants if I am working out?

A: Exercise increases the flow of blood to the muscles, to deliver more oxygen and other nutrients. As oxygen usage increases, so does the production of free radicals. Since antioxidants help protect against the damage caused by free radicals, it would be sensible to increase your body's supply of antioxidants. The important first step in doing so is to eat a diet rich in fresh vegetables and fruits, since that is where many of the antioxidants are found in the first place. A good, broad-based nutritional supplement may be helpful in filling in any gaps in your diet, but should never be used instead of eating a healthy diet. Remember to always discuss your nutritional supplement use with your healthcare provider.

Q: Will I destroy any of the properties in a tablet if I crush it?

A: Generally, no. Sometimes crushing a tablet and sprinkling the powder on apple sauce or some other food helps those who have difficulty swallowing tablets. The only exception to this is if the supplement is enteric coated to allow it remain intact in the stomach and break down in the small intestine. Crushing the tablet may reduce the amount of the nutrient that gets into the bloodstream, so if you have any questions about this please be sure and discuss them with your healthcare provider on your next visit.

Q: What if I find a tablet in my stool?

A: That means that the tablet did not break down during the digestive process, and the nutrients in the tablet were not absorbed. A well-manufactured tablet should break down within 20 or 30 minutes after you swallow it. Reputable companies routinely perform disintegration tests on tablets during manufacturing to ensure they meet appropriate standards.  

Q: When should a child take vitamins?

A: Both children and adults should always strive to eat a healthy diet, full of various different naturally colorful vegetables and fruits (it is the substances that give color to our food that often contain the greatest value!) A nutritional supplement should be taken to improve the overall value of the diet, not to replace the necessity of healthy dietary choices. But because in our hectic lifestyle many people cannot, or do not make the healthiest choices, a basic nutritional supplement targeted towards children's increased nutritional needs makes good nutritional "insurance."

 

Quality of nutritional supplements

Q: What does "bioavailability" mean?

A: Bioavailability refers to the potential a product has to be absorbed into the bloodstream and have the desired impact on the consumer. In other words, a product with very high quality raw materials but is made in such a way that the tablet doesn't break down properly would have low bioavailability and would thus not do the patient any good. Disintegration time is an example of a test that measures aspects of bioavailability; it is the time it takes under controlled conditions for a tablet to break down completely. If a supplement breaks down when it is supposed to, there is a greater likelihood that it will be absorbed into the system.

Q: How can I tell if a vitamin-mineral supplement is of high quality?

A: It is difficult to tell quality simply by looking at a tablet. Many factors (most of which are hidden to the naked eye) go into a high quality nutritional supplement, but the three main variables are

1)the quality of the science behind the product
2)the quality of the ingredients themselves
3)the quality of the manufacturing process.

Quality of the science behind the product: the human body has often been compared to an extremely complex and wonderfully efficient machine. To function normally, it is extremely dependent upon a large variety of raw materials such as protein, fats, carbohydrates, vitamins, minerals, and so forth. If any of these critical substances are lacking in sufficient quantities, the efficiency of the "machine" suffers. The therapeutic use of nutrition supplements usually involves combining as many of these rate-limiting nutrients together as economically and physically possible, to provide everything required to focus on a particular health goal. If the nutritional supplement is poorly designed, key nutrients may be left out, or less important "window dressing" may be added that don't bring significant additional benefit. The product may then be inadequate to meet the therapeutic goals, or may be more expensive than needed. A reputable company will be able to provide scientific studies to support the formulation and its therapeutic value.

Quality of the ingredients: the same nutrient may be available in different forms. For example, vitamin E can be a natural (derived from food) or it can be synthetic (manufactured). The natural, food-identical vitamin E is called d-alpha tocopherol, while the synthetic form is called dl-alpha tocopherol. That "l" in the dl-alpha tocopherol is the only way you can tell a natural from a synthetic vitamin E by looking at the label, but science has shown that there is a significant difference in the way the body uses it. Natural vitamin E is significantly better in its biological activity that the synthetic. Another example is found in minerals such as calcium or iron. Minerals are not found alone in supplements but as chemical compounds. The nature of that compound is related to the ability of the body to absorb and use the mineral. For example, calcium may be found as "calcium carbonate" which is inexpensive but relatively more difficult to absorb. Other forms of calcium, such as calcium citrate or MCHC (microcrystalline hydroxyapatite) may be more expensive as raw materials, but may also be much better utilized by the body. A manufacturer of high quality products will be able to provide documentation from the scientific literature on the specific ingredients selected that will help to explain their superiority.

Quality of the manufacturing process: even if the supplement is well-formulated and has high quality ingredients, care must still be exercised during the manufacturing process to ensure a quality finished product. If the supplement doesn't break down properly during the digestive process it doesn't matter how well it's designed or what is used as ingredients! A manufacturer of high-quality nutritional supplements will perform a number of different tests before, during and after the tableting process to ensure quality in the finshed product, and should be able to provide you with documentation to support their processes upon request.

Q: Why do some supplements cost more than others that look like they contain the same ingredients?

A: Simply looking at the ingredients does not necessarily provide enough information to assess value. For example, the same amount of elemental calcium can be found as, among others, citrate or carbonate, but have significantly different absorption dynamics. Carbonates are much cheaper, and so are often used by supplement manufacturers, even though the more expensive citrates are better absorbed. Frequently, higher quality comes with a higher price.

Q: How can I tell if an herb is of high quality?

A: This is a very important question. Many people have tried herbal products only to be disappointed when they don't work as hoped. A large part of this must be laid at the feet of manufacturers hoping to profit from the explosion of interest in herbs without understanding herbal medicine. For example, many people know of Echinacea as being an important herb for supporting healthy immune function. But only certain parts of the plant contain the substances that have established benefits. Some companies simply grind up the whole plant (stems, roots, leaves, flowers-everything) and sell that as "Echinacea." People taking the whole plant expecting to get the therapeutic benefits described will often be disappointed! A high quality product will have the active ingredients necessary to give the health benefits known by traditional herbalists. So if you've tried herbs before and been disappointed in the results, it may not be the fault of herbal medicine.

As is true of nutritional supplements, it is often difficult to see quality in herbs simply by looking at the finished product. This is especially true with herbs, as the standards for quality are still being developed. First and most obviously, quality in herbal products begins with high quality raw materials. This means that the manufacturer must have an intimate knowledge of herbs. One dried powder looks very much like another, so a reputable herbal manufacturer will exercise great care in the raw material purchasing process, and should be able to provide such things as Certificates of Authenticity and other documents establishing the source and quality of the herb. Because the chemical makeup of the plant changes as it matures (bite into a apple before it's ripe and you can taste the proof of that point!), selecting the herb at the correct time during the growing season is important. Additionally, different parts of the herb have different chemical constituents (and different effects in the body), so knowing which part of the herb to select is important. The delicate active principles of the herb must also be protected during the tableting process, so great care must be taken by the manufacturers here as well.

Q: Is it OK to take vitamins after their expiration date?

A: No. While vitamins generally do not deteriorate into something harmful or toxic over time, it is possible for the potency to diminish as time passes. The expiration date is there to ensure that you are getting the freshest products, with the highest possible quality and potency. To get the results you are seeking, it is best not to take a supplement that has gone past its expiration date.

Q: How long do vitamins last?

A: The Therapeutic Goods Administration dictates that if supplement manufacturers list an expiration date on their products, they must maintain records that prove that the products contain what the labels state, at expiration. This is because, like everything else, vitamins have a "lifespan." While they are generally quite stable, especially when kept away from direct sunlight and high temperatures, there may be a gradual loss of potency over time. A reputable company will slightly "overfill" their supplements, meaning that they put enough of each nutrient in the tablet to compensate for any loss of potency over time. A two-year expiration date means that the company is certifying that the product will continue to meet or exceed label claim for two years from the date of manufacture.

Q: Why do vitamin supplements have expiration dates?

A: As the tablets become exposed to sunlight, oxygen and moisture, vitamins may gradually lose potency. Although they do not become "toxic" or harmful, they may not provide the results the practitioner and consumer depend upon. In order to set expiration dates, the manufacturer must perform stability tests showing how much degradation of the product occurs over time, and put in enough of the raw material to compensate for any lost potency. Expiration dates ensure that the product will provide consistent results.

Q: What are slow or time released tablets?

A: Time-release or slow-release tablets are manufactured in such a way that they release their contents in the digestive tract over time rather than all at once. This can be accomplished by a variety of methods. One method is called "enteric coating," where the nutrient is coated with a substance that won't break down in the stomach but will in the small intestine. Another method coats the nutrients with a substance that will be slowly digested, so that the nutrients are gradually released. Both of these (and other) methods can be useful, but care must be exercised in the manufacturing process to ensure the desired results.

 

 

Calcium: Which Calcium Supplement is Best and Why?

With so many calcium supplements on the market today why does Tracey Lee often recommend certain types? There are many calcium supplements that are cheaper but often you are wasting your money on these cheaper forms of calcium.  Below explains why:

Q: What is microcrystalline hydroxyapatite concentrate?

A: Microcrystalline hydroxyapatite concentrate (MCHC) is a highly absorbable, natural calcium source to support healthy bones produced from veal bone. It contains all the minerals naturally occurring in healthy bone in the right proportions, along with the other active and supportive constituents of bone. To preserve the delicate proteins and other active constituents, MCHC is carefully processed without heat, ensuring that the natural microcrystalline structure is not destroyed.

Q: What is the difference between MCHC and calcium?

A: Calcium is a mineral involved in many different functions of the body, including muscle contraction, nerve impulse transmission, and helping your bones stay strong. Microcrystalline hydroxyapatite concentrate (MCHC) is a concentrate of whole bone. As such, MCHC contains calcium, but calcium is only one of many different components necessary to help build and maintain strong bones. MCHC also contains many other minerals, and even significant amounts of specific proteins. To elaborate, the calcium in your bones accounts for approximately 20% of the entire makeup of bone. The other 80% contains phosphorus, zinc, magnesium and many other minerals, as well as collagen protein. Collagen is also very important to the strength of your bones, by helping prevent them from becoming brittle.

Q: What does it mean on a label when it talks of "elemental" calcium?

A: Calcium in supplements (and in our diet) is always associated (in a chemical or molecular bond) with another substance. That substance may be carbon (forming calcium carbonate), citric acid (forming calcium citrate), or several others. Most labels will list the amount of calcium (without the other carrier substance) to allow consumers to compare one product with another based on the amount of calcium (called "elemental" calcium). This is somewhat misleading, however, as different forms of calcium (calcium carbonate, calcium gluconate, etc.) may have different effects on the body. For example, calcium carbonate (one commonly available form), may be poorly absorbed, especially by older people. Calcium carbonate interferes with the production of the very digestive juices required to prepare calcium for absorption. In contrast, calcium as found in MCHC or as calcium citrate, may be better absorbed by many people. Thus, 500 milligrams of "elemental calcium" from calcium carbonate may not provide the same health benefits as 500 milligrams of elemental calcium from MCHC or calcium citrate.

Q: How much calcium is in MCHC?

A: Whole bone is approximately 20% calcium. (As stated before, the other 80% is made up of other minerals such as phosphorus, zinc, copper, etc. and protein). Therefore, MCHC (which is a concentrate of whole bone) contains about 20% calcium. A product containing MCHC will list the amount of elemental calcium (which is the amount of calcium contained in the tablet, separate from the other components).

Q: How is MCHC produced?

A: Carefully selected New Zealand veal bones are the original source of the highest quality MCHC. New Zealand was chosen as the source because animals are free-range fed rather than feedlot raised, are completely free of BSE fear exposure and among the healthiest herds in the world. The pristine, unspoiled environment of New Zealand also ensures the world's lowest levels of contaminants such as lead (many times lower than the level determined safe by the US government guidelines). MCHC is processed without heat to preserve the delicate proteins and processed so that the microcrystalline structure is not lost. Stringent guidelines are followed to ensure purity and activity.  

Q: What is the difference between MCHC and bone meal?

A: A great deal. Bone meal is heat-processed and produced from the bones of mature animals. The older the animal, the more time available for environmental contaminants such as lead to accumulate. MCHC is processed at -50 degrees Centigrade from young animals (veal) to preserve the delicate protein matrix and organic factors. (Studies have shown that when these organic factors are destroyed through heat processing, the benefits of MCHC are lost).

Q: What about impurities such as lead in calcium supplements?

A: Since our environment contains lead, every natural source of calcium will contain some lead. The key is to minimize exposure by selecting the purest possible natural sources of calcium. Since coastal waters are often highly polluted due to rain runoff and river outflow, oyster-shell calcium from these coastal waters would likely contain prohibitively high levels of lead and other contaminants. Bone meal from older animals would also likely contain higher amounts of lead. Selecting a source of MCHC from veal (young animals), grown in a pure, pristine environment such as New Zealand, would ensure a more pure starting material. Stringent testing during production and tableting ensures a high-quality calcium supplement. A reputable company will be able to supply assays upon request.

Q: What is the best source of calcium?

A: There are many sources of calcium available (calcium carbonate, gluconate, citrate, lactate, MCHC, etc. etc.), making it very difficult to know which to select. A better question to ask is "What is the intended application of the calcium supplement? In other words, "Why are you taking calcium?" Many people supplement with calcium to support muscle and nerve health, or because they read that calcium may be able to prevent leg cramps; others because they want healthy bones. As discussed in a previous question, bones are made up of much more than just calcium, so if your goal is healthy bones it makes sense to look for a comprehensive "bone health" supplement, which would contain more than just calcium alone.

Q: How much calcium should I take?

A: The RDI (Recommended Daily Intake) in Australia for calcium has been determined by the NHMRC (National Health Medical Research Council) to be 800 milligrams. You may have special needs that change that requirement, however. Such things as disease, injury, pregnancy, lack of exercise, etc. may cause your nutritional needs to change. It is always best to discuss these questions with your healthcare provider rather than relying on what a well-intentioned friend tells you.

Q: How do I know how much calcium is in the product I am taking?

A: Supplement labels in the US are regulated by the Food and Drug Administration. Supplement manufacturers are held accountable for the accuracy and reliability of the information they provide and the products inside the bottle. Reputable companies will follow Good Manufacturing Procedures (GMP's) for supplements, as established by the National Nutritional Foods Association (NNFA), so careful reading of the label of a reputable company should provide accurate information. For the amount of each mineral, look for "elemental" levels. This is the amount of that mineral, without its associated carriers (such as carbonate, gluconate, etc.).  

Q: Do I need to take magnesium to absorb calcium?

A: No. Magnesium is required for many functions in the body, some of which also require calcium, so the belief has grown that the two must always be taken together. This is simply not supported by science. Studies done on a "bone support" product such as MCHC by itself (without additional magnesium) have shown dramatic benefits. While you may require both calcium and magnesium, there is no credible scientific evidence that everyone needs to take both of them together in a special ratio. It is always best to discuss your specific needs with your healthcare provider, since each person's nutritional needs are unique to them.

Q: Is boron required for bone health?

A: It is unclear whether boron is required to support healthy bones, but recent studies indicate that, at least in some people, it may help. Women who consumed a dietary supplement containing boron were able to maintain higher circulating levels of estrogen than women who didn't supplement with boron, according to some studies. Since loss of estrogen production at menopause is associated with accelerated bone loss, many believe that taking supplemental boron during menopause will help maintain healthier bones. You should discuss this with your healthcare provider to determine if you would benefit from boron supplementation, and if it would be wise to select a "bone health" product containing boron.

Q: Do I need vitamin D for bone health?

A: Yes. Vitamin D is considered an essential nutrient, meaning that for adequate health a certain amount of it must be consumed on a daily basis. Your body is able to store vitamin D, as it is a fat-soluble nutrient, and therefore some caution must be exercise, as too much of it may be harmful. Some people probably consume enough vitamin D in their diets so that they don't need additional supplements, but some notable exceptions include the elderly, those with compromised digestion, those who don't consume dairy products regularly, and others. As vitamin D can also be manufactured by your skin from direct contact with sunlight, those who live in northerly climates or who don't go out in the sun regularly may also be at risk. It is important to discuss with your healthcare provider your diet and lifestyle, and whether you would benefit from additional supplementation with vitamin D.

 

Q: How can I protect myself from osteoporosis?

A: Many factors contribute to osteoporosis, so it should come as no surprise that no one thing alone will prevent it. Many risk factors have been identified; some you can influence; others not. Risk factors you cannot control include your gender (women's loss of estrogen production at menopause is probably the single greatest risk factor), ethnic background (Asians and people from Northern European backgrounds are at greater risks) and family history (if your mother and grandmothers developed osteoporosis, your risks are higher). Some, however are under your control, including diet (calcium-rich foods include dairy and dark green leafy vegetables), exercise (especially weight-bearing) and limiting or eliminating alcohol and tobacco use. It is important to take stock of your current diet and lifestyle habits, and considering the risk factors outside your control, modify your habits to minimize your risk. Talking to your healthcare provider about tests that help you establish the health of your bones right now, would also be a good risk-reduction strategy.

 

Q: I am taking estrogen right now. Doesn't that protect me enough?

A: Maybe not. New studies have called into question the wisdom of long-term estrogen use due to increased risks to certain types of cancer. (Isn't it ironic that a strategy implemented to reduce one risk is now thought to increase another!) Since osteoporosis has many contributing factors (some of which you can control and others you cannot, as we discuss above), it is important that you speak with your healthcare provider to determine the healthiest way to reduce your risks to all diseases (including both osteoporosis and cancer).