Ask Monica: Is dairy a "bad" source of calcium?
Q. I have recently been diagnosed with borderline osteoporosis. My OB/GYN stressed the importance of my finding other protein sources besides dairy. I previously only used skim milk, cottage cheese, yogurt, and cheese for protein sources. The information I read seems split between "dairy is good"/"dairy is bad." Apparently the acid/alkaline levels are a big deal. Please help.
Thanks, Kay
A. Calcium from dairy products is very well-absorbed by the body. On the other hand, some fear that protein foods (including dairy products) are acidifying and cause the body to use up calcium from bone reserves to maintain a proper pH. Because dairy products are themselves calcium-rich, I don't think that this is as big a deal as some others do. When your diet is rich in calcium, protein does not cause bone loss. (Protein and Bone Health: A Paradox Unraveled)
In any case, there are plenty of other foods that are rich in calcium, including many vegetables. You can see a list of foods high in calcium using the nutrient search tool. One note: spinach, which is high in calcium, also contains oxalates, which can impair calcium absorption. But other high calcium greens like kale, broccoli, and grape leaves do not contain oxalates and are great sources of calcium. If you are concerned about acid/alkaline balance of your diet, eating a lot of vegetables is the easiest way to keep your diet from being too acidic.
There are also lots of ways to get protein besides dairy products. You don't mention whether you are a vegetarian or not but fish might be an excellent addition to your diet--for several reasons. Canned salmon or sardines are good sources of protein and good sources of calcium as well! As a bonus, both are rich in omega-3 fats, which can reduce inflammation. (Did you know inflammation has been linked to an increased risk of osteoporosis?)
For more surprising facts, check out this week's episode of the Nutrition Diva podcast, which is all about calcium, diet and bone health:
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Posted by: darya | Jan 12, 2009 12:16:01 PM
From all the studies I have read calcium has little to no impact on the progression of osteoporosis. Vitamin D seems to be much more important.
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Posted by: lulu | Jan 26, 2009 10:30:59 AM
hey im doing a project for school what percentage of calories should come from protein
Posted by: wavygravy | May 12, 2009 5:16:16 PM
It's not about the level of calcium consumed or absorbed. It is about how much is retained. Dairy products, because of the extremely high levels of sulfur containing amino acids, create sulfuric acid in your blood, which strips calcium from your bones. Even if your diet is rich in calcium. Just check the Inuit. Their average calcium intake is 3500 mg/day, and they have the highest rate of osteoporosis. The average Bantu woman takes in 250-350 mg/day, has 6 children and breat feeds for extended periods, but osteoporosis is virtually unknown there. Calcium is not nearly as rare in our diets nor nearly as needed as the milk industry would have us believe. Wake up people! Not Milk!
Monica's Response: Actually I would say preventing osteoporosis IS about how much calcium is consumed and absorbed AS WELL AS how much is excreted/retained (and, as an aside, when the body excretes more it increases its absorption to compensate), AS WELL AS things like weight-bearing exercise, genetics, smoking, overal diet quality, and other nutrients such as vitamin D, K, magnesium, etc.
It's interesting to note correlations between calcium consumption and osteoporosis rates but I think it is hardly conclusive as there are so many other confounding variables.
