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pH - Can supplements help?
Millions of women dutifully take calcium supplements to help maintain their bone mass and reduce their chances of developing severe osteoporosis with age. But do supplements have any real benefit in alkalizing the body?
Brown does see a benefit from supplements, but she says it's important to stem calcium and magnesium losses from acid-yielding eating habits. "Acid-alkaline balance is overwhelmingly a food issue," she emphasizes. "Your pH is really a sign of how your body is managing your mineral reserves."
Potassium has turned out to be a crucial mineral for maintaining bone. High-potassium diets -- that is, those rich in fruits and vegetables -- slow bone loss, mainly by promoting alkalinity. So do supplements, such as potassium citrate and bicarbonate. While potassium citrate is commonly sold, the bicarbonate form is available only on prescription. Still, it's hard for supplements to compete with the potassium in foods. A handful of raisins, two dates, or a small banana each provide more than 300 mg of potassium.
If you take supplements, opt for the citrate form, such as calcium citrate and magnesium citrate. (Potassium supplements must by law be under 99 mg because of a risk of arrhythmias at high doses.) Fumarate, aspartate, and succinate forms of minerals also have an alkalizing effect, and all get Brown's blessing.
In one study, Sebastian found that potassium citrate supplements protected against calcium losses, even when people ate a high salt diet. Buffered vitamin C, which is ascorbic acid formulated with the carbonate forms of calcium, magnesium, and potassium, might also have a slight alkalizing effect.
Some supplements, such as coral calcium, have been promoted as a way to restore an alkaline pH. But coral calcium is largely calcium carbonate, which is far less expensive as a generic supplement. It's also not as well absorbed as the citrate form.
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The pH of common substances
14.0 Sodium Hydroxide: Alkaline
13.0 Lye
11.0 Ammonia
10.5 Milk of Magnesia
8.3 Baking Soda
7.4 Human Blood
7.0 Pure Water: Neutral
6.6 Milk: Acid
4.5 Tomatoes
4.0 Wine and Beer
3.0 Apples
2.2 Vinegar
2.0 Lemon Juice
1.0 Battery Acid
0.0 Hydrochloric acid
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Acid-Yielding Foods
Spaghetti
Corn flakes
While rice
Rye bread
White bread
Whole milk
Lentils
Beef
Pork
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Very Acid-Yielding Foods
Parmesan cheese
Processed (soft) cheeses
Hard cheeses
Gouda cheese
Cottage cheese
Brown rice
Rolled oats
Whole wheat bread
Peanuts
Walnuts
Salami
Luncheon meat, canned
Liver sausage
Chicken
Cod
Herring
Trout
Eggs
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Alkaline-Yielding Foods
Apricots
Kiwifruit
Cherries
Bananas
Strawberries
Peaches
Oranges
Lemon juice
Pears
Pineapple
Peaches
Apples
Watermelon
Celery
Carrots
Zucchini
Cauliflower
Broccoli
Green peppers
Cucumber
Tomatoes
Eggplant
Lettuce
Green beans
Onions
Mushrooms
Mineral water
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Very Alkaline-Yielding Foods
Spinach
Raisins
Dates
Note: All fruits and vegetables are alkaline yielding, unless they have been pickled or marinated.
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