Supplements should be unnecessaryUpdated 10.19.2015
This is the first of what will be a periodic series about diet, nutrients and osteoporosis. Most of the writing published here about diet has dealt with the energy balance. However, without providing too many details on the internet, I am changing my diet in an attempt to manage my osteoporosis.
- Just on general principle, I think a healthy diet should leave you in a state where supplementation is unnecessary.
- Every time I turn around it seems like the efficacy of some supplement is being disproved, and in some cases, shown to be actually dangerous.
- Many supplement pills are the size of horse pills (or seem to be to me) and are difficult for me to choke down.
- Nutrients in food come packaged in fiber and combined with other nutrients. No supplement can match that.
- The body can only process so much of any given substance at a time, the excess (at best) becomes expensive offerings to the porcelain god. At worst they create imbalances somewhere in the body.
After a recent meeting with a new osteoporosis specialist, I quit taking the calcium + vitamin D supplement I had been taking— with her blessing so long as I get enough calcium from the food in my diet. Calcium from food to her meant dairy of course, but I am lactose intolerant and most dairy is not palatable to me. Rather than dairy, I've been focusing on beans, greens, seeds and nuts as calcium sources. Those food options are also good sources of magnesium, potassium and a host of other micronutrients. Beans, greens, nuts and seeds are elements of a generically healthy diet, of course, but my goal is ingesting the nutrients that will maximize bone health without the need for supplements.