Ka Wai Ola - Office of Hawaiian Affairs, Volume 40, Number 7, 1 July 2023 — To Supplement or Not [ARTICLE+ILLUSTRATION]

To Supplement or Not

V MALAMA I KOU ICINO ^ CARE FOR YOUR BODY "

By Jodi Leslie Matsuo, DrPH Should you take ealeium supplements for bone health? This is a discussion that has recently

revived between medical professionals and researchers. Your body processes nutrients from food differently than those in a pill form, no matter the type of supplement. Nutrients from food are better absorbed and used in the body more efficiently without the side effects that ean happen when taken synthetically. This is true with ealeium supplements. Current research shows there is little to no benefit from ealeium supplements in preventing bone fractures - while eating calcium-rich foods is proven to reduce fractures and bone loss. Calcium supplements were also found to increase the risk of eolon cancer, kidney stones, and heart disease. In the case of eolon cancer, polyps were found six to 10 years after patients starting ealeium supplements. Kidney stones are more easily formed when using ealeium supplements, but eating a high ealeium diet had the opposite effect and actually decreased instances of kidney stones. The American Heart Association and the American College of Cardiology both warn about the increased risk of heart disease related to ealeium supplements. They ean cause the arteries of the heart to harden and narrow, setting the stage for a heart attack. Taking ealeium supplements ean also trigger blood clots to form, leading to stroke. Yet people eating high amounts of calcium-rich foods were less likely to develop heart disease. While most agree that getting ealeium naturally is the best ehoiee, some doctors feel there are situations

where ealeium supplements may be worth the risk - such as individuals whose blood tests show very low ealeium levels, those eating very low calorie diets, or those who don't eat a variety of foods. That is a decision made between the doctor and their patient. Cow's milk is usually the first food that comes to mind when thinking about ealeium sources. However, this is not the only (or best) way to get ealeium. You ean absorb the same amount of ealeium contained in one eup of cow's milk by eating one serving of tofu, soymilk, Chinese mustard greens, or canned fish with bones. Fish soup is a great food for bone health, as the broth contains ealeium, magnesium, zinc, and other nutrients found in the bones. Throw in some limu kala or limu alani for an extra boost of all these minerals. During the 'Ai Pono programs conducted on Moloka'i, I spent time talking to the chef to learn his "thought process" when planning the menus. Herbert Hoe was an excellent eook, who would creatively use eommon loeal ingredients to make the most 'ono meals. He would cut the fish for use in stew or steam it Chinese-style, then boil the bones to make the base of the stew or soup, adding in 'ulu, kalo, tomatoes, onions, and other vegetables he had on hand. No part of the fish was wasted and everyone benefitted from this bone-building, gut-healing broth. So my answer to the question I posed earlier? Ditch the supplements and go natural. ■ Born and raised in Kona, Hawai'i, Dr. Jodi Leslie Matsuo is a Native Hawaiian Registered Dietician and certified diabetes educator, with training in Integrative and Functional Nutrition. Foūow her on Eaeehook @DrJodiLeslieMatsuo, lnstagram @drlesliematsuo and on Twitter @DrLeslieMatsuo.