There's plenty of controversy surrounding calcium and vitamin D for bone health. Recently a federal advisory panel, called the U.S. Preventive Services Task Force, reviewed studies on calcium and vitamin D and concluded that, for healthy older adults, there is insufficient evidence for any benefit from taking a supplement containing more than 400 IU of vitamin D and 1,000 mg per day of calcium to lower the risk of primary fractures.
However, nearly one-third of persons over the age of 1 in the U.S. are at risk for inadequate vitamin D intake or vitamin D deficiency, according to the Centers for Disease Control. Insufficient vitamin D can lead to brittle, soft, thin bones, resulting in rickets for children and osteomalacia in adults.
Some 37 percent of Americans take a vitamin D supplement. Should you?
It's always best to get your vitamins from food. Vitamin D is found naturally in fatty fish such as salmon and tuna, cod liver oil, egg yolks, beef liver and some mushrooms exposed to light when grown. Dairy milk is fortified with vitamin D as are some plant-based milks. Some margarines, cereals and orange juice are also fortified.
In addition, vitamin D is made when the skin is exposed to sun. However, during the winter months, the sun is too low in the sky in northern parts of the country to allow vitamin D production. And then there's sunscreen — it blocks vitamin D synthesis in the skin.
The best way to know if you should supplement is to have your blood level of vitamin D tested by your physician.
If it's low, take a supplement; even if it doesn't prevent fractures, it will help reduce the risk of some cancers, including breast cancer, cardiovascular disease, high blood pressure, asthma, diabetes and some autoimmune disorders. That's reason enough to take a supplement.
Q and A
Q: are there any benefits to taking collagen peptide supplements?
A: Eating well, exercising and getting enough sleep are already recognized as contributing to successful aging, but many people long for more than that. They want to continue to look and feel young. Starting at age 30, people lose about 2 percent of their collagen per year, which accounts for the wrinkling of skin associated with aging, and may be related to loss of muscle mass and strength. Collagen, the main component of connective tissue, is found in bones, muscles, skin and tendons. Oral hydrolyzed collagen peptide supplements have been shown in some studies to improve skin appearance in older people, by tightening the skin and increasing elasticity. Collagen peptide supplementation in combination with resistance training has shown improvement in body composition and muscle strength in elderly men. So far there are only a few clinical studies supporting this outcome, thus there is not enough evidence to support purported claims. Beware that collagen peptide supplements may cause an allergic reaction and affect appetite. Bone broths made from meat bones - a source of collagen - have been touted to improve appearance of aging skin, relieve joint pain, and improve digestion. Bone broth, however, is not a good enough source of collagen to effectively fight aging. — Environmental Nutrition.
RECIPE
Here's a recipe for an easy weeknight pasta dish that combines shrimp and prosciutto that's full of flavor. It's from Cooking Light magazine.
Simple Lemon, Shrimp and Prosciutto Pasta
8 ounces uncooked vermicelli or angel hair pasta
2 ounces thinly sliced prosciutto
1/4 cup extra-virgin olive oil, divided
4 garlic cloves, thinly sliced
2 cups multicolored cherry tomatoes, halved
1/2 cup thinly sliced fresh basil, divided
1/2 teaspoon kosher salt
1/4 teaspoon crushed red pepper
12 ounces peeled and deveined tail-on raw large shrimp
2 lemons
Cook pasta according to package directions, omitting salt and fat. Drain, reserving 1 cup cooking liquid. Cook prosciutto and 2 tablespoons oil in a large skillet over medium-high, stirring often, until golden, 1 to 2 minutes. Add tomatoes, 1/4 cup basil, salt and red pepper. Cook until tomatoes begin to release their juices, about 4 minutes. Add shrimp; cook until opaque, 3 to 4 minutes. Stir in up to 1 cup reserved cooking liquid to thin sauce to desired consistency. Halve 1 lemon; squeeze juice from both halves into sauce. Stir in pasta and remaining 2 tablespoons oil. Cut remaining lemon into wedges. Divide pasta evenly among 4 plates; top with prosciutto and remaining 1/4 cup basil. Serve with lemon wedges. Serves 4 (serving size: 1 1/2 cups).
Per serving: 434 calories, 24 g protein, 48 g carbohydrate, 5 g sugars, 3 g fiber, 17 g fat, 586 mg sodium.
Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Ill., and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.
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