Articles on public numbers on the Internet are purely alarmist.
Thank you, Mr. Chen Fan, the first author of this paper, for taking the time to review this answer on my way to work.
Chen Fan is a data analyst and associate researcher at the Hebrew Center for Geriatrics at Harvard University. Master of Science, Tufts Friedman College of Nutrition and Master of Public Health, Medical College. Honorary Member, Delta Omega Society of Public Health, USA. He graduated from the Department of Nutrition, Medical College of Shanghai Jiaotong University.
A lot of netizens asked me these two days what I thought of a recent study on calcium supplements causing cancer .
I glanced at it. The original article was published in a very authoritative medical journal. As far as I know, it did not cause much trouble in the industry. So I haven’t thought about looking at this study before, because the results are not expected to be anything out of the ordinary…
Unexpectedly, more and more people around me show me articles on the public number and ask me if I really
Look at it, I’m reading and tears are coming down. It’s totally fabricated and ridiculous . The author certainly has no relevant professional background. I don’t know where they copied the knowledge they collected and quoted from…
In view of this, I think it’s necessary for me to give you a good talk about what the < strong > study really says.
This article is 2800 words. It takes 4 hours to write and 4 minutes to read.
What does the new study say?
< strong > [Calcium has always been associated with cancer]
What did the study say? 】
Strong is better than tonic. 】
Strong > Supplementations are at risk! 】
Strong > – How many calcium doses are good for you?
< strong > – Is it okay to fill in D?
Have you eaten calcium tablets or not?
< strong > [Don’t panic]
How much calcium do you need? 】
Who should take calcium tablets? 】
Do you want to take vitamin D?
Strong bones do this!
The following information is only popular science. It should not be regarded as a recommendation for diagnosis and treatment. It can not replace the doctor’s individualized judgment on specific patients.
< strong > < strong > 1: What does the new study say? [Calcium has always been associated with cancer] >
Calcium supplements are a very hot topic, and I’ve written a lot about popular science.
I have been teaching you how to calculate how much calcium you can take in your daily diet to see if you can reach the recommended level. If you don’t meet the standard, you can supplement it with calcium supplements. (At the end of this article, we will review this knowledge with you.)
I also know that < strong > calcium supplements, even if you drink too much milk, may increase the risk of some cancers.
For example, an epidemiological study of thousands of people has shown that a total calcium intake of more than 1500 mg increases the risk of advanced or fatal prostate cancer, and a systematic review of 11 cohort studies has shown that high calcium intake may increase the risk of prostate cancer.
High doses of calcium also increase the risk of cardiovascular disease in men. So < strong > I often don’t encourage people to take calcium in large quantities.
What did the study say? 】 .
The study used a very classic sample of the American Nutrition Survey, which included data from 27,000 adults over the age of 20, to analyze their diet and dietary supplement intake, all-cause mortality, cardiovascular disease, cancer mortality, and the relationship between them. It was published in the American Medical Yearbook on April 9, 2019, and focused on the risks and benefits of supplements.
Their preliminary analysis found that people taking supplements also had a lower risk of all-cause mortality. But if various factors such as education, lifestyle and so on are corrected, it will be found that < strong > supplement itself has no direct health benefits , and < strong > low mortality rate is caused by higher socioeconomic status and other healthy lifestyles.
The final conclusion of the paper is that the use of < strong > supplements is not directly related to adult mortality in the United States.
This is the main conclusion of the article, but there are also new findings.
Strong > < strong > [or dietary supplement is better!] 】 .
Researchers found that moderate intake of < strong > vitamin K and magnesium was associated with a reduction in mortality by about 15% to 20%, but < strong > was limited to nutrients in food and could not be in supplements.
Adequate < strong > vitamin A and vitamin K are also associated with a reduced risk of death from cardiovascular diseases, which are also derived from nutrients in food.
I analyse that this is mainly the effect of vegetables… Common vegetables, especially green leafy vegetables, are often rich in magnesium and vitamin K, which is consistent with previous epidemiological studies.
All in all, remember : Eating more vegetables is better than taking supplements!
Strong > < strong > < strong > Supplementations are at risk! 】 .
Nutrients derived from supplements were also found to be at risk, mainly in calcium and vitamin D.
Strong > – < strong > Calcium is more beneficial? .
The study found that when the dose of calcium from supplements reached < strong > more than 1000 mg per day, the risk of cancer death increased . Calcium from supplements does not increase the risk of cancer if the dose is less than 1,000 mg, or if it is obtained from food.
The reason may be that when the intake of calcium in food is high, the intestinal tract will reduce the absorption of calcium, while urinary calcium excretion will increase. Long-term use of supplements can hardly reduce the level of calcium in the blood circulation, which leads to a series of complex mechanisms.
Is < strong > – < strong > OK to make up for D? .
The study also found that < strong > people with vitamin D above 20 ng/ml took vitamin D supplements more than 400 IU a day, which increased the risk of all-cause death, and was also a cautionary result.
Strong > < strong > 2: Do you eat calcium tablets or not? [Don’t panic] ]
If you look at the original study, you will find that the average dietary calcium intake of these supplement users is close to 1,000 mg.
In this case, continue to eat more than 1000 mg of calcium tablets, I think the risk increase is normal, and this is not related to most of the domestic general population.
How much milk did you drink? 】 .
Because Americans drink more milk, even if the American dietary guidelines recommend seven or eight hundred milliliters of milk a day, while the Chinese dietary guidelines only recommend 300 grams of milk. The average Chinese dietary calcium intake is only about 400 milligrams. Even if you take another 600 milligrams of calcium tablet every day, your total calcium intake will eventually be 1000 milligrams. So it is not true. With special concern.
And if you look closely at the characteristics of the population in this study, it’s interesting to see that people who regularly take supplements have a higher diet quality. Many of the most effective studies on supplements come from poorer areas or areas with poor dietary quality.
So it’s the same sentence: There is no good or evil in things, but disaster in excess.
Really for people who have always had a good diet, there is no need to take supplements anymore, including many of my very valuable customers, I tend to recommend that they improve their diet and stop taking supplements altogether.
How much calcium do you need? 】 .
Generally speaking, if you don’t drink milk, you can get about 300 mg of calcium in a day’s diet, whereas < strong > generally the recommended intake of calcium for ordinary adults is 800 mg , so to meet the gap, you can drink milk (500 ml) or eat more green leafy vegetables, nuts and tofu.
Some people may be lactose intolerant, can drink a small amount of milk, milk with catering, drink yogurt, buy milk without lactose, buy lactase, to adhere to the intake of dairy products.
You can also consider using Padan sesame as a snack to increase calcium intake, as well as making salad with yogurt, low-fat milk and fruit into ice sand, and so on.
Who should take calcium tablets? 】 .
The recommended amount of calcium in < strong > middle and late pregnancy, lactating women and adults over 50 years old would be higher . If you don’t drink milk, you’ll often have a breast, so you should take supplements.
Reminder: If infants within six months are breastfed exclusively, they do not need extra calcium supplements at all.
< strong > – < strong > higher absorption < / strong > < / strong > > < / strong >
If you have a gap and need to take supplements, first pay attention to the dosage, < strong > each dose within 500 mg is better , you can take twice a day to achieve a higher absorption rate.
choice of < strong > – < strong > calcium agent < / strong > < / strong > >
The cost-performance ratio of calcium carbonate is the highest, and the prices of products on the market are similar, but calcium carbonate is prone to side effects such as inflation and constipation. In this case, you can consider buying calcium citrate , but the price will be more expensive, cost-effective is not high.
Strong > < strong > 3: Do you want to take vitamin D? .
The study presented today found that among people without vitamin D deficiency, supplementation of more than 400 IU of vitamin D per day was associated with increased all-cause mortality and cancer mortality.
But the topic of is very controversial. There was also a meta-analysis of clinical intervention trials that showed that vitamin D could slightly reduce all-cause mortality and cancer mortality, but the results were conflicting. In a word, we should continue to evaluate it.
I prefer that most people take vitamin D supplements in winter and spring, because many people are found to be vitamin deficient or even deficient after testing.
Generally speaking, daily vitamin D supplement dose of more than 400 IU can meet the needs of the human body, 2000 IU is also very safe.
Strong > < strong > 4: Strong bones do this! .
Whether calcium or vitamin D, we expect them to help build strong bones, but there are many other ways to build strong bones. For example, regular exercise, running, playing ball and so on are very good, and even aerobics has a certain role. Such as < strong > Taijiquan yoga and Pilates can also help improve body balance and prevent falls.
Don’t focus on supplements, but more importantly on a healthy lifestyle as a whole.