What helps calcium absorption: eMedicineHealth Page Not Found
Increasing Dietary Calcium
Why do I need calcium?
Calcium is a mineral that the body needs to build strong bones and teeth. Calcium allows blood to clot normally, muscles and nerves to function properly, and the heart to beat normally. Most of the calcium in your body is found inside your bones.
What if I do not consume enough calcium?
If you do not consume enough calcium, your body begins to take calcium from your bones, decreasing your bone mass and putting you at risk for osteoporosis. Inadequate calcium intake may also increase your risk for high blood pressure.
How much calcium should I consume?
The following guidelines will help ensure that you are consuming enough calcium:
1.) Try to meet these recommended amounts of calcium each day (Recommended Dietary Allowances):
|0-6 months*||200 mg||200 mg|
|7-12 months*||260 mg||260 mg|
|1-3 years||700 mg||700 mg|
|4-8 years||1,000 mg||1,000 mg|
|9-13 years||1,300 mg||1,300 mg|
|14-18 years||1,300 mg||1,300 mg||1,300 mg||1,300 mg|
|19-50 years||1,000 mg||1,000 mg||1,000 mg||1,000 mg|
|51-70 years||1,000 mg||1,200 mg|
|71+ years||1,200 mg||1,200 mg|
* adequate intake
2. ) Eating and drinking two to four servings of dairy products and calcium-rich foods a day will help ensure that you are getting enough calcium in your daily diet. Please refer to the table (below) for examples of food sources of calcium.
3.) The best sources of calcium are dairy products, including milk, yogurt, cheese, and calcium-fortified beverages such as almond and soy milk. Calcium is also found in dark-green leafy vegetables, dried peas and beans, fish with bones, and calcium-fortified juices and cereals.
4.) Vitamin D will help your body use calcium. Some of your daily vitamin D can be obtained through regular exposure to the sun. Vitamin D is also found in fatty fish such as salmon, tuna, and swordfish. Beef liver, cheese, mushrooms, and egg yolks also provide small amounts. Most milk is fortified with vitamin D; however, foods made from milk, like cheese and ice cream, are usually not fortified. Vitamin D is added to many breakfast cereals and to some brands of orange juice, yogurt, margarine, and milk alternatives; check the labels.
Reading food labels:
The amount of calcium in a product is listed as the percent of daily needs based on 1000 milligrams (mg) of calcium per day. To calculate the milligrams of calcium, just add a zero to the percent of calcium on the label. For example, if 1 cup of milk contains 30% of calcium needs, then it contains 300 milligrams of calcium (See food label below).
How can I get enough calcium if I am lactose-intolerant?
Lactose intolerance is the inability to digest lactose, the sugar found in milk. It causes cramping, gas, or diarrhea when dairy products are consumed. Lactose intolerance occurs because of the body’s lack of lactase, an enzyme needed to digest lactose.
Here are some suggestions to help you meet your calcium needs if you are lactose-intolerant:
- Try consuming lactose -free milk such as Lactaid®, or calcium-fortified soy, almond, or rice milk.
- You may be able to tolerate certain dairy products that contain less milk sugar, such as yogurt and cheese. Try lactose-free or low lactose cheese or cottage cheese or lactose-free yogurt.
- Talk to your dietitian about other lactose-reduced products.
- Eat non-dairy foods that are good sources of calcium, such as broccoli, dried peas and beans, kale, collard, dark green leafy vegetables, canned salmon with soft bones, sardines, calcium-enriched fruit juice, blackstrap molasses, almonds, and tofu processed with calcium.
Should I take a calcium supplement?
If you are having trouble consuming enough calcium-rich foods in your daily meal plan, talk to your physician and dietitian for suggestions.
The amount of calcium you will need from a supplement depends on how much calcium you are eating from food. Calcium supplements and some antacids containing calcium may help you meet your calcium needs. Many multi- vitamin supplements contain a limited amount of calcium. Protein powders contain variable amounts of calcium.
Factors that optimize calcium absorption:
- Limit calcium supplements to 600 mg elemental calcium maximum at a time. Review the Nutrition Facts label, and review the serving size and amount of calcium that is provided for that serving size.
- One calcium carbonate supplement typically provides 500-600 mg elemental calcium.
- One calcium citrate supplement typically provides 200-300 mg elemental calcium.
- Calcium carbonate is best absorbed when taken with food.
- Calcium citrate is best absorbed with or without food.
- Avoid taking calcium and iron supplements at the same time.
Sources of calcium
|Food (serving size)||Calcium (mg)|
|Milk, cow’s, 8 oz. (1 cup)||250|
|Milk alternatives, calcium-fortified, 8 oz. (1 cup)||200-250|
|Yogurt, 6 oz. (3/4 cup)||250|
|Cheese, 1 oz. (1 cubic inch or 1 sice
Cottage cheese, 1 cup
Ricotta cheese, 1/2 cup
|Pudding, 1/2 cup||150|
|Ice creame, vanilla, soft serve, 1/2 cup||125|
Vegetables and fruit
|Food (serving size)||Calcium (mg)|
|Broccoli, chopped/cooked, 1 cup||60|
|Kale, chopped/cooked, 1 cup||95|
|Mustard greens, chopped/cooked, 1 cup||125|
|Collard/turnip greens/*spinach, chopped/cooked, 1 cup||122|
|Juices, calcium-fortified, 1/2 cup||100|
|Food (serving size)||Calcium (mg)|
|Tofu, processed with calcium, 1/2 cup||200|
|Dried beans (soaked, cooked, or canned), 1 cup||180|
|Salmon, canned, with bones, 3 oz.||180|
|Sardines, canned, with bones, 2 fish||92|
|Food (serving size)||Calcium (mg)|
|Dry cereal, calcium-fortified, 3/4-1 cup||100|
|Hot cereal, calcium-fortified, 1 cup||150|
|English muffin, calcium-enriched, 1 piece||100|
Nuts, Seeds, Misc.
|Food (serving size)||Calcium (mg)|
|Almonds, whole, 1/4 cup||100|
|Sesame seeds, whole dried, 1 Tbsp.||88|
|Molasses, blackstrap, 1 Tbsp.||65|
How to boost your body’s calcium absorption – Nutrition
Your body contains more calcium than any other mineral. Of your calcium stores, 99% sits in your bones and teeth. The other 1% busies itself throughout your body – helping your blood to clot, your muscles to contract and relax, and your brain and body to communicate via nerve signals.
When you do not consume enough calcium to maintain these basic functions, your body steals the mineral from your bones. And when your bones lose calcium, you increase your risk for osteoporosis and fractures.
You need to add calcium back to your body every day, either through calcium supplements or through the foods you eat. As you get older, your body becomes less able to absorb calcium, so your recommended intake increases with age. Children require anywhere from only 200 milligrams of calcium per day as infants to upwards of 1,300 milligrams daily during the growth spurt of puberty. Adults should get about 1,000 milligrams each day, with needs increasing to 1,200 daily milligrams from the age of 51 for women, and from around the age of 71 for men.
Particular foods and nutrients can help or hinder how much of that calcium you absorb:
Vitamin D: Also called “the sunshine vitamin,” vitamin D is calcium’s best friend. When your body senses calcium, a hormone sends a message to your kidneys to activate vitamin D. Then vitamin D takes care of calcium business! It helps to move calcium through the intestines so it can be absorbed, and it kick-starts the circulation of the calcium that has been locked up in the bones. You should be getting 600 IU of vitamin D per day (800 IU if you are older than 71) from the sun, supplements, or foods like eggs, fatty fish, cheese, or fortified milks and cereals.
Skim milk: You don’t need to fatten up your milk choice to get more calcium. That is because the calcium in milk is separate from the fat. This means that skim milk actually has a higher concentration of calcium than full-fat milk, because the part that doesn’t contain calcium – the fat – has been removed. So, go for skim or non-fat milk to get more calcium for your buck.
Fruits and vegetables: Eating a diet full of fruits and vegetables is a good idea in the first place, but it also boosts your calcium absorption. When your body digests and metabolizes fruits and vegetables, your body produces bicarbonate, which reduces calcium loss.
Caffeine: For some, the cream stirred into their morning coffee may be the only calcium they get in a day. But the caffeine in coffee could cost you 2 or 3 milligrams of calcium. True, that’s not many milligrams, but it can begin to add up – a few cups of coffee here, a caffeinated pop there, a tea in the evening. Especially if you are at risk of bone loss, consider cutting back on caffeine.
Alcohol: To absorb calcium, you know you need vitamin D. To get vitamin D to its job, your liver has to convert D into its active form. Unfortunately, drinking alcohol can interfere with this process. It is unclear how much alcohol it takes to affect your calcium levels, but moderation is likely the best approach to beer, wine, and spirits.
Oxylate: Though spinach is high in calcium, it is also high in oxylate, a type of acid that occurs naturally in many fruits and vegetables. When eaten together with calcium-rich foods, oxylate may affect your body’s ability to absorb the calcium. That’s why milk and dairy products tend to be better sources of absorbable calcium than green veggies like spinach.
Phytate: Another kind of plant-based acid that can reduce calcium absorption is phytate. Phytate shows up in whole-grain products, as well as in beans, seeds, and nuts. This acid can bind to calcium and make it harder for the body to digest and absorb.
Sodium and protein: Foods containing high levels of sodium or protein may prevent your body from absorbing as much calcium as it should. Instead, the calcium exits through the urine, and the body makes up for it by sapping it from the bones. Post-menopausal women may especially benefit from adding potassium to their diets to counter this effect.
Fibre: Like sodium and protein, fibre is a must for your body. But because it can both speed digestion and bind to calcium in the digestive tract, soluble fibre may affect calcium absorption. Those on a high-fibre diet, like some people with diabetes, should talk to their doctor about eating more calcium-rich foods or supplementing with calcium.
Magnesium essential for absorption and metabolism of vitamin D and calcium
Jun 15 2011
Magnesium deficiency is an important factor in the results obtained from vitamin D. According to Dr. Carolyn Dean, MD, ND, magnesium expert and Medical Director of the nonprofit Nutritional Magnesium Association (http://www.nutritionalmagnesium.org), the effectiveness and benefits of vitamin D are greatly undermined in the absence of adequate levels of magnesium in the body. Magnesium acts with and is essential to the activity of vitamin D, and yet most Americans do not get their recommended daily allowance (RDA) of this important mineral.
Extensive research has shown that vitamin D deficiencies play a major role in the development of dozens of diseases, including a variety of cancers, such as breast cancer, prostate cancer and colon cancer, as well as diabetes, heart disease, arthritis, osteoporosis, psoriasis and mental illness.
“While many people are beginning to realize the amazing health benefits that vitamin D has to offer in the prevention of disease, they may not be getting the full benefits from vitamin D without also supplementing their diets with magnesium, which is a vital nutrient that works synergistically with vitamin D,” says Dr. Dean.
“Adequate levels of magnesium in the body are essential for the absorption and metabolism not only of vitamin D but of calcium as well,” Dean states. “Magnesium converts vitamin D into its active form so that it can help calcium absorption.
“Magnesium stimulates a particular hormone, calcitonin, which helps to preserve bone structure and draws calcium out of the blood and soft tissues back into the bones, preventing osteoporosis, some forms of arthritis and kidney stones.”
Dr. John Cannell, Executive Director of the nonprofit Vitamin D Council, concurs with Dr. Dean’s findings, recognizing the importance of magnesium as a nutrient that is required for proper vitamin D metabolism, while additionally citing several studies that illustrate this point.
The journal Magnesium Research published a number of studies with the following findings:
- Magnesium is essential for the metabolism of vitamin D.
- Magnesium influences the body’s utilization of vitamin D by activating cellular enzyme activity.
- Enzymes are protein molecules that stimulate every chemical reaction in the body. All the enzymes that metabolize vitamin D require magnesium.
- Magnesium has a possible role in vitamin D’s effect on the immune system.
Another study published in the European Journal of Pediatrics states: “Low magnesium has been shown to alter, by way of decreasing, production of vitamin D’s active form …”
Several studies related to bone health published in the Journal of Physiological Biochemistry and in the Clinical Nutrition journal point out that magnesium is also necessary for vitamin D’s beneficial actions on bone.
Since pathologists first began examining the heart, they realized that a connection existed between deposits of calcium and heart disease. Vitamin D inhibits calcium deposition in arteries, and magnesium converts vitamin D into its active form so that it can prevent calcium buildup in cholesterol plaque in arteries. The combination of magnesium and vitamin D helps prevent clogged arteries by drawing calcium out of the blood and soft tissues back into the bones where it is needed to build healthy bone structure.
Dr. Dean concludes, “The many studies pointing to the importance of these two nutrients to both the prevention of heart disease and osteoporosis, and the fact that magnesium can be found to increase the effectiveness of vitamin D, make finding out about how magnesium can improve the general health and well-being of anyone a vital imperative that shouldn’t be ignored.”
A 32-page guide to the benefits of magnesium, along with magnesium deficiency symptoms, written by Dr. Dean, is available as a free download at http://www.nutritionalmagnesium.org.
Nutritional Magnesium Association
Calcium and Bioavailability | Dairy Nutrition
Back to Calcium
Bioavailability is the degree to which a nutrient is absorbed and utilized by the body.
The bioavailability of calcium refers to the fraction of dietary calcium that is potentially absorbable and the incorporation of the absorbed calcium into bone.
To meet calcium recommendations, the bioavailability of calcium is an important factor to consider beyond simply the calcium content of foods.
Various dietary factors can affect calcium bioavailability. Some food components act synergistically to promote calcium absorption. They include:1,2
- vitamin D,
- casein phosphopeptides in milk.
Cow’s milk has good bioavailability of calcium (about 30 to 35%). It is estimated that without milk and milk products in the diet, less than half of the calcium requirements would be met. In fact, adolescents in Canada who have a Western type of diet are unlikely to meet their recommendations for calcium if they do not consume milk or milk products. 3
Plant foods contain many vitamins and minerals that are important for a balanced diet and can be a source of calcium. However, generally speaking, plant foods contain a considerable amount of inhibitory substances, such as oxalates and phytates. These bind to calcium and form insoluble salt complexes, thus decreasing calcium absorption.3 For example, cooked spinach contains 115 mg calcium per serving (125 mL or ½ cup), but only an estimated 5% (6 mg in absolute value) of it is actually absorbed. This is very little compared to the 32% (i.e. 101 mg) of milk’s calcium absorbed. Therefore, one would have to consume about 8 cups of spinach to obtain the same amount of available calcium found in 1 cup of milk (see table below).
The calcium bioavailability of some fortified foods is comparable with that of milk, but these foods do not always provide the same total calcium content per serving. Studies on fortified beverages, including soy beverages and orange juice, have shown that the fortificant tends to settle to the bottom of the carton and that even vigorous shaking may not be enough to re-suspend the calcium salts. 5
Find out more about the bioavailability of calcium in soy beverages.
While it is possible to achieve adequate calcium intake and meet calcium requirements with a Western plant-based diet, it is easier and more practical to meet these requirements when milk and milk products are present in the diet. Furthermore, the contribution of milk and milk products to calcium intake is important and advantageous nutritionally. The replacement of milk and milk products with calcium-equivalent foods has been shown to be detrimental to the overall nutritional profile, including the intake of other essential nutrients such as protein, magnesium, phosphorus, and vitamins A, D, B2 (riboflavin) and B12.6,7
The table below shows the calcium content of selected food sources, the percentage absorbed by the body, and the number of servings required to equal the calcium absorbed from one cup of milk.
Calcium Bioavailability in Common Foods
|Food||Serving size||Average calcium content (mg)8||Estimated absorption (%)9-11||Calcium absorbed (mg)||Servings required to equal 250 mL (1 cup) of milk|
|Milk (whole, 2%, 1%, skim)||250 mL (1 cup)||310||32. 1||99.5||1|
|Cheddar cheese||50g (1.5 oz)||337||32.1||108.2||1|
|Yogurt||175 mL (3/4 cup)||272||32.1||87.3||1|
|Bok choy||125 mL (1/2 cup)||84||53.8||45.2||2.25|
|Kale||125 mL (1/2 cup)||49||49.3||24.2||4|
|Broccoli||125 mL (1/2 cup)||33||61.3||20. 2||5|
|Spinach||125 mL (1/2 cup)||129||5.1||6.6||15.25|
|Nuts & seeds|
|Almonds||60 mL (1/4 cup)||97||21.2||20.6||4.75|
|Sesame seeds||60 mL (1/4 cup)||23||20.8||4.8||20.75|
|White beans||125 mL (1/2 cup)||85||21.8||18.5||5.5|
|Pinto beans||125 mL (1/2 cup)||42||26. 7||11.2||9|
|Red kidney beans||125 mL (1/2 cup)||26||24.4||6.3||15.75|
|Breads & Cereals|
|Whole wheat bread||35 g (1 slice)||26||82||21.3||4.75|
|Wheat bran||27 g||19||38||7.2||13.75|
|Orange juice with calcium||125 mL (1/2 cup)||155||36.3||56.3||1.75|
|Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate)||85 g||171*||31||53||2|
|Soy beverage with tricalcium phosphate||250 mL (1 cup)||319||24||76. 6||1.25**|
* The calcium content of tofu varies according to the brand and depending on the type of tofu.
** Studies show that as much as 40% of the calcium added to fortified plant-based beverages, such as soy beverages, can settle at the bottom of the container, even when shaken.12 The value of calcium absorbed indicated here does not take this issue into account.
Looking for key evidence-based information about bone health, calcium, and milk products? Discover our factsheet for health professionals.
A Guide to Calcium | Everyday Health
It depends. “Both men and women require differing amounts of calcium throughout their lifetime, meaning that some people may need to take calcium supplements at a certain age to meet their recommended dietary allowance,” says Kyle. “For women, the body requires more calcium during adolescence, pregnancy, and lactation, and the postmenopausal phase. During these periods, it is wise to discuss your personal need for a calcium supplement with your healthcare provider.”
Not sure how much calcium you get from food? Log your daily eats with an app like Everyday Health’s calorie counter (which tracks nutrient intake) for about a week to see where you stand. If you fall low, consider adding more calcium-rich foods to your diet before you jump straight to supplements since the whole food version provides benefits beyond calcium alone.
If you decide to take a calcium supplement, you’ll absorb the most when you consume 500 mg or less at a time. So divide your total daily supplemental intake into two doses. (5)
The Difference Between Calcium Carbonate, Calcium Citrate, and Other Calcium Supplements
“Calcium supplements come in many forms, with the most common being calcium carbonate and calcium citrate,” says Kyle. “The most appropriate calcium supplement should be selected with your healthcare provider, based on a variety of factors, including your age, any current medical issues, and the risk for potential interactions with current medications.”
Calcium carbonate is the most commonly available calcium supplement, and it’s also the least expensive one. (4,10) You’ll absorb it best when it’s consumed with food. (4)
However, research published in November 2013 in the journal Postgraduate Medicine showed that the absorption rate isn’t good for people who are also consuming proton pump inhibitors or histamine 2 blockers (which are used in the treatment of peptic ulcers and reflux). (11) Calcium carbonate may also cause side effects such as gas, bloating, or constipation. (4) On the other hand, calcium citrate should be taken without food — and with fewer reported side effects, it’s the best supplement option for people with low gastric acid production. (4,11) Less common types of calcium supplements include calcium lactate and calcium gluconate. (4)
5 Ways to Assist Your Body
– FitFormula Wellness
Whether you’re focused on getting more calcium through calcium-rich foods or you’re taking supplements to get the job done, it’s a good idea to make sure your body is actually absorbing this nutrient. After all, your bones and muscles need a little help taking in the calcium you’re giving them. As it turns out, certain habits you have can increase or decrease the absorption of calcium. Want to ensure your body is getting as much as possible? Then read on to learn about the absorption of calcium so you end up with stronger bones, teeth, and muscles.
Get started by adding these foods to your diet: Calcium-Rich Foods You Should Eat Every Day
Get More Vitamin D
Vitamin D not only benefits your body on its own, but is also assists with the absorption of calcium, so make sure you get enough on a regular basis. In general, the recommended amount of vitamin D is about 600 IU per day for anyone between the ages of 1 and 70. Infants need about 400 IU per day, and adults over age 70 need 800 IU daily. The easiest way to find more vitamin D is to get about 15 minutes of sun every day, since sunlight is a great source of this nutrient. You can also get vitamin D by eating swordfish, salmon, egg yolks, and any milk, cereal, or orange juice that is fortified with vitamin D. Or, you could take a supplement, like FitFormula Calcium + Vitamin D.
Learn more about vitamin D’s role in maximizing calcium absorption and your overall health: The Deets on Vitamin D—Important Facts You Should Know
Add More Magnesium to Your Diet
One of the other ways to absorb more calcium is to increase your intake of magnesium. This nutrient not only helps the body absorb calcium, but also assists in building healthier bones. Women between 19 and 30 years old should get at least 310 mg per day, while women 31 and over should get 320 mg daily. Men between the ages of 19 and 30 should get 400 mg of magnesium daily, while men 31 and over need 420 mg per day. You can take a magnesium supplement on a regular basis, or just eat more magnesium-rich foods, such as broccoli, almonds, and spinach. As a bonus, these foods also feature lots of calcium!
Limit Certain Drinks
If maximizing calcium absorption is on your mind, it’s time to stop drinking beverages that could do the opposite for you. For example, caffeine actually reduces calcium in your body, since it’s a diuretic. So if you’re trying to boost the absorption of calcium, limit your coffee, tea, or soda to one or two a day. You should do the same with alcoholic drinks, since they can keep your liver from properly converting vitamin D into the form that’s best for your body—and this reduces calcium absorption.
Avoid a Few Substances Found in Some Foods
Some foods contain ingredients that hinder the absorption of calcium. For instance, phytic acid and oxalic acid both bind calcium together with other minerals, keeping your body from absorbing this nutrient. Whole-grain bread, sweet potatoes, nuts, seeds, and beans tend to have lots of oxalic and phytic acids, so try to avoid eating these when you take calcium supplements.
Split Up Your Calcium Supplement Doses
Your body can’t handle a ton of calcium at once. So if you’re taking a 1,000-mg dose, consider splitting it up during the day, because otherwise some will go to waste. Feel free to divide it into two, since your body can absorb about 500 mg at one time. If you’re taking FitFormula Calcium + Vitamin D powder, it’s easy, because you don’t have to cut up any pills. Just sprinkle half on your oatmeal, cereal, or eggs in the morning, and then mix the other half in your afternoon smoothie or glass of juice.
You can start putting some of these habits into practice by trying FitFormula Calcium + Vitamin D. Not only will you get more calcium this way, but you can also start maximizing calcium absorption because of the vitamin D and the ability to easily split your dose. Order your first box to begin as soon as possible!
Learn additional ways to absorb more calcium by reading: Increasing the Absorption of Your Calcium Supplement
More sources on assisting the absorption of calcium:
How to Best Absorb Calcium Supplements
Natural Ways to Increase Calcium Absorption
Key Factor for Absorbing Calcium
10 Tips for Maximizing Calcium Absorption
Our bodies need plenty of calcium for us to maintain bone health, to include building stronger bones and warding off osteoporosis. Common food sources rich in calcium include dairy products such as milk, cheese and butter as well as other edibles such as kale, sardines and broccoli. Ingesting calcium is only half the battle, though, as it is equally important to make sure that calcium is properly absorbed, a process that requires the assistance of other substances for calcium absorption.
Calcium has become popularly known as a “must-have micronutrient,” and that’s something an increasing number of health-conscious people are aware of. According to vitamins.vitanetonline.com, calcium is the human body’s most abundant mineral, 99 percent of which is stored in our skeletal system. But the absorption of calcium is complex when it comes to regulating how dietary calcium is being used. Too little calcium utilization and we risk bone porosity; too much could be a sign of disease.
Vitamin D is usually the first substance mentioned when it comes to enhancing the absorption of dietary calcium in our bodies. Vitamin D is converted into carcitrol, an organic compound that acts as a hormone and is used in the treatment of osteoporosis. Naturally, carcitrol works to regulate calcium by helping with its movement from the intestines to the bloodstream while also inhibiting its travel from the blood to the urine—we don’t want calcium to be excreted too quickly; our bones need it.
We get our Vitamin D chiefly from two sources: sunlight and through food, such as eggs, butter, fatty fish and liver, per emedicinehealth.com. For those people not getting sufficient amounts of Vitamin D, which includes the elderly, D supplements are likely needed to help maintain adequate levels to help with absorption of calcium. Calcium supplements are also recommended because diet alone might not provide enough. In fact, calcium absorption is best done when taken in smaller amounts (500-600 mg, or less, at a time) spread out during the day vs. depending on a huge meal loaded with calcium-rich sources to get us over the hump. Using supplements can help in terms of parceling out calcium consumption as the day wears on.
10 Things to Know About Calcium Absorption
Here are 10 other good things to know about calcium and its absorption by our bodies:
- Check with a doctor or pharmacist before taking a calcium supplement to see if there is a chance of it interacting with a prescription medicine you are taking.
- In addition to its role in bone health, calcium also helps with blood clotting, our nerves sending out messages and the contraction of our muscles.
- Our bodies can’t produce calcium on its own—it gets it by taking it from our bones (which include our teeth).
- If you drink soymilk, orange juice or anything else fortified with calcium, be sure to shake the container well as calcium is known to settle at the bottom.
- Stress can have a negative effect on calcium absorption, according to womenscycling.ca. Ditto soft drinks that contain citric and phosphoric acids.
- High-fiber diets also have been shown to interfere with calcium absorption.
- Estrogen’s presence can help with calcium absorption, which is why post-menopausal women should increase their daily calcium intake to avoid calcium deficiency.
- Get off the sofa and get active: weight-bearing exercise can build bone as well as muscle.
When it comes to our calcium and bones, there is a lot of important information to be absorbed.
* Statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. WonderLabs always recommends reviewing any nutritional supplement changes with your primary medical provider.
90,000 Seniors and calcium | Tervisliku toitumise informatsioon
After menopause, the acidity of the stomach decreases, which is why calcium is no longer absorbed as well as at a younger age. But to prevent osteoporosis, it will not be enough to get just the necessary doses of calcium. It is important to ensure the daily intake of all vitamins and minerals (vitamins C, K, D, magnesium, zinc, etc.) with food.
The average daily calcium requirement for both men and women from the age of 31 is 800 mg per day.Calcium absorption is improved primarily by the appropriate amounts of vitamin D obtained from food and supplements (for people over 60 years old – 20 mcg per day).
The Estonian Osteoporosis Society for the prevention of this disease recommends that postmenopausal women consume even 1200-1500 mg of calcium per day. The absorption of calcium is a complex process, it is facilitated by vitamins D, C and A, as well as magnesium, phosphorus, boron, manganese, iron and unsaturated fatty acids. Therefore, it is certainly recommended to take calcium with appropriate amounts of vitamin D and eat varied so that the body naturally receives all other necessary vitamins and minerals with food.Zinc is also considered to enhance the action of vitamin D. The need for phosphorus is about 600 mg per day, but its amount must be in the correct proportion with the amount of calcium, otherwise there is a risk of calcium deposition in muscles, incl. in the heart, and also in the kidneys in the form of stones. Vitamin K is required for the formation of bone tissue. Studies have shown that in the body of a person with osteoporosis, the content of vitamin K is usually only 36% of the required.
The female sex hormones estrogen and progesterone significantly affect calcium metabolism.Therefore, during menopause, it is also beneficial to consume small amounts of phytoestrogen-containing foods, such as soy. In case of hypolactasia (lactose intolerance), it is recommended to eat fermented dairy products (curdled milk, kefir, yogurt, buttermilk, acidophilus milk) instead of cream.
In developed countries, a lot of proteins are consumed. When proteins are digested, acids are released, which are neutralized in the body with the help of calcium. Thus, excess protein can threaten bone strength and contribute to osteoporosis.
You should also pay attention to the fats and salt obtained with proteins. Excessive salt intake increases the excretion of calcium from the body in the urine.
In case of osteoporosis, it is necessary to choose foods with a high calcium content from each group.
Table 9 provides examples of various foods and indicates the amount of calcium in their typical serving.
Table. Approximate Calcium Content in Foods
Serving Size (g; h.l .; dl)
Serving calcium content (mg)
|I Cereals and potatoes|
|Rye bread||30 g muesli (average)||60|
|50 g oatmeal “Kama”||23.5|
|50 g rye bread||11.2|
|30 g sepika||10.2|
|30 g molded wheat bread||3|
|30 g waffles with cream||3|
|Potatoes||100 g boiled, without peel||6.7|
|100 g boiled, peeled||5.6|
|Cereal porridge||300 g oatmeal porridge / 35 g cereal||347|
|9002 5||300 g rice porridge / 40 g rice||319|
|300 g semolina / 35 g manna||298|
|300 g buckwheat porridge / 60 g buckwheat groats||169|
|100 g boiled rice||2.2|
|Pasta||100 g boiled pasta||7|
|II Vegetables, incl.including legumes, mushrooms|
|50 g spinach||44|
|100 g cabbage (raw)||42|
|100 g boiled cabbage (with fat)||42|
|100 g boiled rutabaga||35|
|100 g boiled carrots||35|
|100 g boiled cauliflower||22|
|100 g boiled beets||14|
|100 g tomatoes||9|
|100 g mushrooms||2.3|
|III Fruits and berries|
|2 for berries (in average)||64|
|1 for fruit compote, apricots||31|
|15 g dried fruit||11|
|1 for pure berry juice||8.2|
|100 g fruit, fresh apples||6.2|
|2 for berry drink||3.8|
|IV Meat, fish and eggs|
|Meat and meat products||30 g cooked sausage||22|
|50 g liver pâté with carrots||11.8|
|50 g boiled chicken||8.3|
|50 g boiled beef||6.1|
|50 g boiled pork||5.3|
|30 g bacon||2.3|
|Fish and fish products||30 g sprat (in oil)|
|75 g lean fish||40.5|
|50 g fat fish||32.4|
|50 salmon pâté||21.5|
|50 g smoked fish (herring)||21.5|
|50 g tuna (in oil)||6.5|
|Eggs||1 chicken egg||28.5|
|1 quail egg||6.4|
|V Milk and dairy products|
|30 g low-fat cheese (15% fat; 10%)||312; 315|
|30 g fat cheese (30% fat)||263|
|50 g tofu (from soy milk)||255|
|2 for milk||240|
|2 for kefir||240|
|30 g blue cheese||147|
|100 g ice cream (12% fat content||150|
|100 g cottage cheese cream (4%)||75.5|
|50 g sour cream (fat content 20%)||40|
|50 g cottage cheese (4%)||34|
|30 g unripe cheese||20.4|
|VI Added edible fats, nuts and seeds|
|10 g nuts (average) 9 0025||14|
|10 g pumpkin seeds||4.3|
|1 h.l. butter||2.4|
|2 tsp mayonnaise (15% fat)||0|
|1 tsp vegetable oil (average)||0|
|10 g sunflower seeds||0|
|VII Sugar, sweets and soft drinks|
|10 g chocolate||28|
|2 for lemonade||5.4|
|2 h.l. honey||0.5|
|2 tsp sugar||0.04|
|2 tsp jam||0.4|
|VIII Water, herbal teas, mineral water|
|2 for coffee beans (with peel)||41.8|
|2 for mineral water||9.4|
|2 for tea||0.4|
|2 for drinking water||0|
10 mistakes you make when taking vitamins and minerals – says the endocrinologist
Error # 1.Do not control vitamin D levels
Vitamin D has a positive effect on insulin resistance and metabolism, the body’s ability to resist acute respiratory viral infections and oxidative stress, and reduces the risk of developing cancer and abnormalities in the development of the fetus during pregnancy. Moreover, “sunny” vitamin D helps not to mope and reduces pain during childbirth.
In regions with a low level of insolation (including St. Petersburg), vitamin D deficiency is extremely common.However, you should not take it for prophylactic purposes, since vitamin D is still a steroid hormone. Only after a special laboratory blood test for D-hormone can you find out its level in the body, and then correct the deficiency.
Mistake No. 2. Taking calcium without normalizing vitamin D and magnesium levels
Calcium is an important mineral that maintains the good condition of bones and teeth, is responsible for blood clotting and growth, and maintains muscle and nervous system tone.Adequate calcium intake is essential for the prevention and treatment of osteoporosis and hypertension.
But calcium is not absorbed if the body is deficient in vitamin D and magnesium. Taking calcium in this case is simply pointless.
Mistake number 3. Not knowing which vitamin D to take
Cholecalciferol is an inactive form of vitamin D, it is it that is needed to correct its deficiency so that all body systems work properly and you feel good.Cholecalciferol is safe – the likelihood of an overdose is small. But there is another, active form of vitamin D called calcitriol. It can only be taken under medical supervision and for medical reasons.
Mistake number 4. Taking vitamin D does not always mean normalizing its level
Vitamin D is poorly absorbed in the following situations:
- Problems with the gallbladder (or rather, with bile outflow) – vitamin D is fat-soluble, and bile is necessary for the absorption of fats.
- Inflammatory bowel diseases and microflora disorders.
- Overweight – D-hormone is deposited in adipose tissue, therefore obese patients need to take more vitamin D.
- Genetic abnormalities – no receptors sensitive to vitamin D.
Error # 5. Ignore Omega-3
What is Omega-3 polyunsaturated acid used for? It maintains visual acuity, beauty and protects the vascular endothelium from damage.the brain is 30% composed of omega-3 fatty acids. The substance is not synthesized in the body on its own. Unfortunately, even those who follow the Mediterranean diet don’t always get enough omega-3s. Fatty acid is found in fatty fish, flaxseed, sea buckthorn and mustard oils.
Adults should take 2 g of Omega-3s daily – and more. The exact dosage can be determined after a test called the Omega-3 Index.
The advantage of Omega-3 capsules over the same red fish lies in the good purification of fatty acids from harmful impurities, which we can get together with fish caught in a pond.
Error number 6. Do not distinguish between Omega-3 and Omega-6
Omega-3 and Omega-6 refer to unsaturated fatty acids useful and important for the body. However, there is no additional need to take Omega-6 – we obtain this component in sufficient quantities from food from vegetable oils, poultry, oatmeal, etc. An excess of Omega-6 can play into the hands of inflammatory processes in the body.
Error # 7.Ignore iron (ferritin)
Iron deficiency leads to anemia, fatigue, muscle weakness, dry skin, hair loss. Women are at risk for iron loss due to menstruation, do not get the right amount of this trace element, and vegetarians.
Error number 8. Take iron blindly
In terms of absorption, iron is a particularly capricious trace element. Take it especially carefully. It’s not even that the drug in drops stains the tooth enamel.Excess iron is deposited in internal organs (liver, pancreas, thyroid gland), leading to serious disorders: hemochromatosis, cirrhosis, hepatitis, melasma (dusty bronze skin color).
Iron is poorly absorbed with dairy products and coffee. On the contrary, vitamin C, B12, folic acid contribute to the favorable absorption of iron. If iron is poorly absorbed, the doctor prescribes special complexes.
Error number 9.Sports dietary supplements – trust and do not test
Some athletes take proteins to accelerate muscle growth and “dryness”. One of the most popular today is casein, which is made from ordinary cow’s milk. Protein casein is cheap to manufacture, but it is not suitable for everyone. Why is casein harmful? Once in the body, it turns into casomorphin, which is addictive, can provoke inflammation of the intestinal mucosa, autoimmune diseases, swelling and lethargy.
Protein casein should not be taken by those who have gastrointestinal problems, as well as individual lactose and casein intolerance.
Error number 10. Not only collagen and hyaluronic acid are good for the skin
After 35-40 years, the skin ages. Many women have a lack of collagen and hyaluronic acid peptides: in this case, injection cosmetology and capsules come to the rescue – as an auxiliary method of combating signs of age-related changes.However, other ingredients are also useful for the skin:
- Sex hormones;
- Vitamin C;
How to strengthen bones and joints for a child and an adult
December 18, 2019
The musculoskeletal system of the human body is bones, muscles, joints, ligaments, tendons and cartilage. Strong bones and flexible joints allow you to feel good and lead an active lifestyle.This means that it is important to maintain their condition in an absolute norm, any violation of which is fraught with health problems.
The formation and condition of the skeletal system is controlled by various processes taking place inside the body, however, external factors such as nutrition and physical activity also affect. The issue of strengthening bones is of paramount importance, so everyone should have information about the amount of calcium and vitamin D in their body, since bones and joints need these elements.
Calcium – strength of joints and bones
Calcium is one of the five most essential minerals for humans. It participates in many important and complex processes of the body’s work, in particular, it is a building material for bones, is responsible for their strength and renewal. If its reserves are depleted, then the calcium contained in the bones begins to be consumed. The reasons for this may be an unbalanced diet, fasting, insufficient intake of calcium-rich foods, lack of vitamin D, various diseases (including the endocrine and digestive systems), pregnancy, stress, old or childhood, etc.Calcium deficiency is dangerous, as it leads to a number of serious consequences. Therefore, calcium control is included in the diagnosis of many diseases and helps to assess the state of health in general.
However, it is worth making a small reservation: for strong bones, the body needs not only calcium, but also substances that help to enhance its production, assimilation and beneficial properties. These are vitamin D, potassium, iron, phosphorus, magnesium.
Vitamin D is another important element for bone health, as it promotes the absorption of calcium and phosphorus, affecting their levels in the body.It is synthesized in sunlight, so for the production of this vitamin, a person needs to be in the sun at least three times a week for 10-15 minutes a day. “Sunny” vitamin is needed by all people. Due to its lack, children can develop rickets, because it is necessary for the formation of the skeleton, and in adults, the bones become weaker, worried about pain, and there are risks of fractures. So it is always worth remembering which vitamin strengthens the bones.
Daily intake of calcium
|Group (sex, age)||Norm per day, mg|
|Children from 1 year to 13 years||700-1300|
|Adults from 19 to 50 years old||1000|
|Women 50 to 70 years old and older||1200|
|Pregnant and breastfeeding women||1000|
|Men 50 to 70 years old||1000|
|Men over 70||1200|
How to improve bone health in adults
Bone health concerns everyone.So at a certain age, bone tissue begins to lose calcium. Women face this after menopause, which can lead to the development of diseases of the musculoskeletal system, osteoporosis and fractures. After 50 years, men are not protected from such a problem, although their process is not as pronounced as in women. After age 70, bone loss affects both sexes.
Various preparations help an adult to increase bone strength and improve well-being at any age.It can be the NUTRILITE Calcium Magnesium Vitamin D complex from Amway. It is recommended for both the elderly and those who go in for sports. Due to the daily requirement of vitamin D, the use of this dietary supplement reduces the risk of fractures and other bone damage.
More about the vitamin complex for an active life from Nutrilite
Many people are worried about the condition of the joints. This reflects both the usual care for the bones and joints to be in order, and the need due to various factors.For example, in people whose work is associated with great physical exertion on the musculoskeletal system: they are workers, athletes, ballet dancers, etc. Others have a large body weight. Still others – have suffered injuries or operations, have joint problems or diseases. The fourth – have reached the age of forty. NUTRILITE ™ Glucosamine is suitable for all of them, and it is formulated with glucosamine necessary for the synthesis of connective tissue. The intake of this natural component, obtained from the shells of Arctic shrimp, slows down the destruction of joints, promotes the restoration of cartilage tissue, reduces joint pain, and improves mobility, for example, of the knee.The preparation contains acerola cherry concentrate and citrus bioflavonoids. It is free of GMOs, colors, flavors, preservatives, as well as lactose, gluten and sweeteners.
Learn more about nutritional supplements for the protection of bones and joints from Nutrilite here.
How to strengthen the bones of a child
A child must grow up healthy. Calcium contributes to this in many ways. However, children are also at risk of calcium deficiency or loss.In a child, the need for this mineral arises even before his birth, that is, in the process of formation in the mother’s womb. Then calcium becomes vital for normal growth and full development. Its lack affects health, manifests itself in physical and mental development: immunity can decrease, posture deteriorate, fatigue, convulsions appear, disturb the condition of the teeth and a tendency to bone fractures. Therefore, baby bones must be constantly taken care of.To get stronger, children should be given, for example, Amway NUTRILITE Calcium Magnesium and Vitamin D Gummies. This is very useful during a period when children are actively growing. After all, one chocolate-flavored lozenge contains as much calcium as a regular glass of milk. It has the same amount of magnesium as a serving of oatmeal, and vitamin D as in a boiled egg. There are also useful calcium magnesium gummies for children with tropical fruit flavors.They do not contain GMOs, gluten and lactose, therefore they are suitable for diabetics and vegetarians. By the way, calcium is obtained from oyster shells. In addition, the chewable form will appeal to those who find it difficult to swallow tablets.
Learn more about Nutrilite Pediatric Gummies
How to strengthen bones after fractures
Bone fractures occur for a variety of reasons, including weakening. After injuries, the body’s need for calcium increases, but it is not always possible to satisfy it only with the correct diet, which includes foods rich in calcium.Therefore, the amount of this mineral is increased by other methods. So, a doctor can prescribe medications and dietary supplements.
You should also pay attention to folk remedies, such as, for example, eggshell powder, mummy, fir oil, kelp, infusion of herbs and rose hips, natural birch sap. Many herbs are known to contain calcium. These are stinging nettle, flowers and leaves of red clover, field horsetail, coltsfoot, burdock root, etc.
Tips for Maintaining Bone Health
- Maintain a healthy weight as every extra 400 g puts 4 times more stress on your knees.
- Include physical activity in your lifestyle, as a sedentary lifestyle is bad for bones and joints. It can be fitness, sports, running, swimming, cycling. Or yoga, dancing, walking. Organize your life appropriately so that you always have 30 minutes a day for physical activity (or 3 times for 10 minutes).
- Protect bones and joints.
- Allow yourself a good rest at least once a week.
- Eat foods that contain many nutrients for the bones.
- Consider how to reduce your intake of salt, a source of sodium that can help reduce bone density.
- Eat less caffeine, which is found in coffee. Find healthier substitutes for this drink.
- Avoid alcohol, which interferes with the absorption of vitamins and minerals.
- Stop smoking.
What foods strengthen bones?
Nutrition plays an important role in human life and must be correct. A diet that includes calcium-rich foods can be very varied and delicious. But most importantly, food also helps to strengthen bones and joints, because a large number of foods contain calcium and substances friendly to it. Therefore, it is important to know how much calcium is supplied to the body daily along with food.
Milk 1-2% fat. If the body has a problem such as lactose intolerance, then you can choose soy milk or almond milk fortified with calcium.
2. Dairy products
Natural low-fat yoghurt, cottage cheese, kefir, acidophilus, whey, sour cream (10%), as well as hard cheese, feta cheese.
3. Dark leafy greens and cabbage
Spinach, watercress, kale, Peking cabbage, white cabbage (including sauerkraut), red cabbage, broccoli, Brussels sprouts, arugula, beet greens.
4. Fish : sardines, pink salmon, sprats, tuna (canned food), dried roach, horse mackerel, anchovy, pike perch, river bass, smelt, pollock, herring, pike, tuna.
5. Seafood : shrimps, crabs, oysters.
6. Nuts : almonds, pistachios, hazelnuts, walnuts, Brazilian.
7. Seeds : sunflower, pumpkin, sesame, poppy seeds, flax.
8. Legumes : beans, peas, soybeans.
9.Groats : oat, barley, rice, buckwheat, wheat bran.
10. Eggs : yolk.
11. Dried fruits : dried apricots, figs, raisins, dates.
12. Fruits and berries : persimmons, oranges, lemons, kiwi, raspberries, currants.
13. Vegetables : radishes, carrots, cucumbers, tomatoes, olives (canned).
14. Spices and herbs : basil, cilantro, garlic, green onions, dill, parsley, thyme, celery, mint, rosemary, marjoram, nettle, dandelion leaves, chicory greens.
15. Algae : seaweed.
16. Bread: grain.
17. Meat and poultry : chicken, veal.
18. Oils : sesame.
Which foods have the most calcium?
The most common food products are able to satisfy the needs of the human body in calcium . The main thing is to eat foods rich in calcium along with food that helps the absorption of this element.
Calcium and its role in the body
Calcium is one of the most important chemical elements for the human body. Calcium forms the structural basis of bones and teeth, it is necessary for normal blood clotting, hormone production, muscle contraction. Lack of calcium leads to problems such as growth failure (in children), osteoporosis and seizures (in adults).
The body’s requirements for calcium are quite high.So, children under 3 years old need 600 mg of calcium daily, children from 4 to 10 years old – 800 mg, children from 10 to 13 years old – 1000 mg, adolescents from 13 to 16 years old – 1200 mg, adults from 16 years old – about 1000 mg, pregnant and lactating women – from 1500 to 2000 mg.
Fortunately, even the most common foods are able to satisfy the body’s calcium needs. The main thing is to eat foods rich in calcium along with food that helps the absorption of this element.
Nuts, seeds and beans – foods high in calcium
Contrary to popular stereotype, calcium is found not only in animal products.Moreover: among the foods present in the diet of many people, those that are of plant origin are clearly the leading ones in terms of calcium content!
So, 100 g of poppy seeds contain almost 1.5 g of calcium (for comparison: milk contains 120 mg of calcium per 100 ml of product). Sesame seeds – 800mg / 100g, almonds – 250mg / 100g, beans – 200mg / 100g.
Of course, it will not be possible to meet the body’s calcium needs solely from these products, but they will become a valuable supplement to the diet and will significantly increase the intake of calcium into the body from food.
Greens, rose hips – and calcium!
A fair amount of calcium is also found in products such as young nettle (713mg / 100g), watercress (214mg / 100g), rose hips (257mg / 100g).
Of course, we hardly consume more of these products than, say, beans, but we should not forget that “man does not live by calcium alone”! In any case, fresh herbs and rosehip decoction will become a very valuable addition to the diet during the period of winter-spring vitamin deficiency.After all, they are able not only to replenish the reserves of calcium in the body, but also to improve the assimilation of this valuable element.
Calcium in milk and fermented milk products
Milk and fermented milk products are the main source of natural calcium intake in the body. And although in terms of calcium content, milk is far from the TOP of calcium-containing products, but dairy products can be consumed almost without restrictions.
The question of which dairy products contain more calcium – fresh milk or cottage cheese and cheeses – deserves a separate mention.
The fact is that the “lion’s share” of calcium is contained in milk whey, therefore, in cottage cheese, if it is made from pure milk, calcium is slightly less than in the original product – on average 80 mg per 100 g.
However, in the industrial production of cottage cheese, calcium chloride can be added to milk to speed up the curdling process. Therefore, the “store” cottage cheese is somewhat richer in calcium than the “market” one. The same is true for hard cheeses.
Calcium in meat products and fish
Contrary to popular stereotype, meat products are poor in calcium.The fact is that in the body of mammals and birds, most of the calcium is in the blood plasma, and not inside the cells. Therefore, meat contains very little calcium (less than 50 mg / 100g).
Fish and seafood are also poor in calcium. The only exception is sardine (300 mg / 100g).
Calcium in foods such as cereals and vegetables
Cereals and vegetables are usually low in calcium. Most vegetables, whole grains, and bran bread (or wholemeal) contain approximately the same calcium as meat – up to 50 mg / 100g.
However, these foods form the basis of our diet, and their low calcium content is compensated by a large amount of these ingredients in the diet.
Calcium in food: bioavailability issues
As it follows from the above, it is not at all difficult to formulate a diet rich in calcium and at the same time balanced in calories and nutrients.
But there is also the question of calcium bioavailability – that is, the ability of our body to assimilate this element.Therefore, foods rich in calcium must be combined with foods that contain a significant amount of vitamin D (this vitamin is present in butter, dairy products, egg yolk, fatty fish) and ascorbic acid (the main source of its intake in the body is vegetables).
In addition, in order for calcium to be absorbed by the bone tissue, the body must receive enough magnesium (there is a lot of it in bran, wholemeal bread and nuts) and phosphorus salts (found in fish).Otherwise, calcium will simply be excreted in the urine or deposited in the joints and kidneys in the form of “stones” – calcifications.
Do not forget that all diuretics increase the excretion of calcium. Therefore, excessive consumption of alcoholic and caffeine-containing beverages, which have a diuretic effect, will negatively affect the absorption of calcium from foods.
Calcium in food and hypercalcemia
Everything is good in moderation. Including calcium intake! An excess of this element can cause the so-called hypercalcemia, which leads to the appearance of stones (calculi) in the kidneys and bladder, blood clotting disorders and weakening of the immune system.
However, a healthy body has perfect mechanisms for controlling calcium absorption. Therefore, even in the case when natural foods contain excessive amounts of calcium, this usually does not harm the body. Excess calcium is simply not absorbed!
But the use of calcium medications should be treated with caution. Reception without medical indications and consultation with a doctor can lead to unpleasant consequences.
Everything you need to know about calcium deficiency and how to avoid it
Calcium is necessary for our body, it circulates in our blood, is stored in our bones.Calcium levels in the blood are highly self-regulating, but if the level is too low due to low calcium in the diet or a deficiency caused by a disease, then it is released from the bones. This is why most of the symptoms of calcium deficiency relate to bone softness or fragility (eg, osteoporosis, poor dental health).
Signs of calcium deficiency usually do not appear in acute conditions, but represent some long-term problem.How exactly they look and what to do, what to prevent a shortage tells the portal Medaboutme.ru.
10 signs of calcium deficiency
- Frequent fractures.
- Dental caries (of course, it is associated with poor oral hygiene, but a lack of calcium can contribute to its development, especially in children and pregnant women).
- Rickets in children – causes softening and weakening of bones in children, usually due to an extreme and prolonged deficiency of vitamin D, which assists in calcium absorption.
- Osteopenia or osteoporosis (especially in the elderly).
- High blood pressure (people who don’t get enough calcium are at a higher risk of developing hypertension, calcium has been shown to help lower blood pressure slightly).
- Being overweight – Consuming dairy products that are high in calcium and low in fat has been shown to help you lose weight or maintain a healthy weight.
- Tingling and numbness in fingers – May indicate a severe calcium imbalance that is often associated with other clinical problems such as hypoparathyroidism.
- Muscle cramps.
- Abnormal heart rhythms.
5 + 5 = 10 foods that help prevent calcium deficiency
The best way to increase your calcium intake is with nutritional supplements. And it’s not just that you should eat foods that are high in calcium. You should also eat those foods that contribute to its better absorption, they affect how the body processes and uses calcium.
5 foods that contain a lot of calcium
- Dairy products (eg cheese, milk, yoghurt, kefir).
- Fish and seafood (eg sardines, mackerel, herring).
- Soy Tofu Cheese.
- Dark green vegetables.
- Sesame seed.
5 foods that improve calcium absorption
- “Slow” carbohydrates – there are many of them in grains, vegetables and fruits.
- Vitamin D – Found in high amounts in dairy products and soy milk.
- Vitamin K – Found in dark green leafy vegetables, broccoli, asparagus.
- Magnesium – Found in dark green leafy vegetables, nuts, fatty fish, avocado, dark chocolate.
- Phosphorus – present in high protein foods, dairy products, chocolate, whole grains.
4 foods that interfere with the absorption of calcium
Diet can play a large role in maintaining calcium levels in the body, but other factors, including age, illness, and certain medications, can affect calcium absorption.A balanced diet with a good ratio of proteins and carbohydrates, with a lot of vegetables is always beneficial. But some of the symptoms of calcium deficiency require special examination and specialist help.
90,000 To improve the absorption of calcium in the body for the prevention of osteoporosis, soy tofu cheese will help – Healthy lifestyle and health
The absorption of calcium will improve the oil, worsen – sugar
Osteoporosis is one of the five most common diseases of mankind.At the same time, it is believed that this is the lot of the elderly. Many carelessly believe that thinning of bone tissue threatens only women during menopause, men – with a senile decrease in testosterone levels, and those who have a certain genetic breakdown. But osteoporosis is a multi-causal disease: its occurrence is influenced not only by genetic and endocrine factors, but also by lifestyle and nutrition.
Thus, disorders of the exchange of calcium, phosphorus and vitamin D , as well as a low intake of calcium itself, are of decisive importance.Therefore, many can earn illness if their diet lacks products that contain it. And such people among adults (over 18 years old), according to the World Health Organization, are about 85%! And maybe you are one of them. Check it out?
So, you are all right with the amount of calcium you eat, if your daily diet includes: 20-30 g of almonds, 150-200 g of broccoli, 100 g of watercress, 100-150 g of cottage cheese (or 50 g of hard cheese) , 150-200 g of sea fish, a glass of kefir or a glass of yogurt.This food set contains approximately 1000-1200 mg of calcium – the daily value of the mineral. But compliance with it is not all: it is important how well the eaten calcium is assimilated.
What contributes to this, and what, on the contrary, impairs digestibility, Karina Deyneko, nutritionist at the Tsarsky City Resort fitness center, told us.
Eat “friends” and give up sugar
Calcium is better absorbed in tandem with magnesium, phosphorus and vitamin D. This trio is most balanced in tofu (soy cheese), soy milk, hard cheese 30% fat, cottage cheese, green peas, nuts and sardines.Include these foods daily (optional). Spend at least 20-30 minutes outdoors (most of the vitamin D is produced by our body under the influence of solar ultraviolet radiation).
But phosphoric acid in sweet carbonated drinks, on the contrary, promotes increased excretion of calcium, the development of kidney disease and osteoporosis. Forget about it completely.
Excessive consumption of foods such as rhubarb, spinach, sorrel, beets, due to the abundance of phosphates and oxalic acids, can also contribute to the deterioration of calcium absorption.Therefore, do not get carried away by them.
Avoid all foods containing refined white sugar, margarine, cooking oils such as cakes, pastries and custards. This is because high concentrations of sugar and saturated fat directly inhibit calcium absorption.
Control stress and relieve the gastrointestinal tract
About 50% of calcium is absorbed in the intestines. Therefore, eat at least two servings of fresh salad a day: this improves the self-cleaning of the intestines and keeps its microflora healthy.
Also, the absorption of calcium is affected by the state of gastric secretion (the smaller it is, the worse), the pancreas and the gallbladder. Consumption of saturated fatty acids (a variety of vegetable oils, avocados, nuts and seeds) contributes to the regular synthesis of bile acids.
Bakery products, fried foods and industrially prepared sauces impair the synthesis of bile acids and the state of the intestinal microflora.
Be sure to learn how to manage stress factors: an increase in cortisol will lead to increased excretion of calcium in the urine.
So that cortisol does not go off scale, you need regular and healthy meals at least 3 times a day, dinner 3-4 hours before bedtime, excluding red meat and sweets in the evening, good quality sleep for at least 7-8 hours a day, playing sports and walks in the fresh air.
Less cigarettes and alcohol
Smoking cigarettes and drinking too much, especially in women, leads to a faster decrease in estrogen levels and, as a result, thinning of bone tissue.
Coffee and tea stimulate an increase in the level of cortisol in the blood, which interferes with the absorption of calcium. Therefore, drink no more than two servings of espresso a day or the same amount of tea.
The level of bone mineralization also largely depends on physical activity. In addition, in the absence of sports, calcium is incorrectly distributed in tissues and is deposited in areas of tension: in hypodynamia, these are cartilages and joints, which, in addition to the risk of osteoporosis, increases the likelihood of spurs and arthrosis.
And remember, people who are low on calcium before the age of 14 are more likely to develop osteoporosis, as bone formation peaks during adolescence.
Eat two types of mineral
Calcium is also found in plant foods – as a compound of calcium citrate: in broccoli, sesame, collard greens, figs, almonds, legumes. Moreover, there is sometimes more mineral in these products than in dairy products. So, in 100 g of sesame seeds – 1474 mg of calcium, and in 100 g of cottage cheese – nine times less. But the absorption of calcium from plant champions (nuts and seeds) is hampered by phytic acid in the composition, which binds to calcium.Therefore, the diet should also contain calcium lactate – it is found in fermented milk products.
90,000 Why does the body lack vitamins? – Clinic “Family Doctor”.
The main supplier of vitamins and microelements necessary for our body is food. Deficiency of certain nutrients manifests itself as digestive disorders, skin diseases, fragility of bones, or even the development of dementia. With a lack of vitamins, physical functions and processes change at the most basic cellular level: water balance, fermentation, metabolism, the work of the nervous and digestive systems are disturbed.The person feels rapid fatigue, drowsiness and irritability.
Let’s consider the main reasons for the lack of vitamins and minerals in the body:
1. Diet poor in vitamins. Many of us prefer one or more food groups, while in order to replenish nutrients, the diet should contain not only meat, dairy and grain products, but without fail – fresh vegetables, herbs, fruits, fatty fish and legumes.
2. Abundance of refined food. Any additional processing, including cleaning, and heat treatment significantly reduces the amount of vitamins and trace elements in products. Only a quick freeze allows you to preserve a large amount of nutrients. Therefore, try to eat more fresh unprocessed foods, cook yourself, and it is better to refuse semi-finished foods, canned and smoked foods.
3. Incorrect combination of products. Some vitamins, when taken at the same time, help each other to be absorbed, while others, on the contrary, interfere. For example, calcium should not be consumed together with iron or zinc, since all these vitamins interfere with the absorption of each other. And the ingestion of vitamin E and selenium at the same time enhances the antioxidant effect of both substances. Vitamin B6 promotes the absorption of magnesium and vitamin D improves the absorption of calcium.
4. Long-term diets. Any diets imply the rejection of one or more types of food (mono-diet), therefore diets are already an unbalanced diet, implying the absence of certain vitamins and trace elements.Unfortunately, vitamin complexes cannot always replace a complete diet.
5. Various diseases. Problems of the gastrointestinal tract, kidney and liver diseases, hormonal disorders, prolonged use of medications, stress – all this interferes with the absorption and production of nutrients in the body.