What helps the absorption of calcium. Discover the key factors that can affect how well your body absorbs the calcium you take in, including diet, vitamin D, and lifestyle choices.

Calcium Solubility: The Key to Absorption

Calcium supplements are only effective if your body can properly absorb the calcium. The key factor in calcium absorption is solubility. If calcium is soluble, it dissolves easily in water or stomach acid, allowing it to be absorbed through the lining of the small intestine into the bloodstream. In fact, many calcium supplements are close to 100% soluble.

Factors that Affect Calcium Absorption

Several factors can impact how well your body is able to absorb the calcium you consume, both from supplements and dietary sources. Knowing these key factors can help you maximize the benefits of calcium for your bone health.

Dietary Factors

• High Phytic Acid: Phytic acid, found in the bran coating of whole grains, binds to calcium and other minerals, making them insoluble and unabsorbable. Consuming a lot of whole-grain products may reduce calcium absorption.
• High Sodium: Excessive salt intake can interfere with calcium absorption.
• Caffeine: The caffeine in coffee, tea, and sodas acts as a mild diuretic, causing calcium to be excreted before the body can use it.

Nutrient Interactions

• Insufficient Vitamin D: Vitamin D is critical for regulating calcium absorption. Ensuring adequate vitamin D levels is important for maximizing calcium utilization.
• Oxalic Acid: Foods high in oxalic acid, such as spinach and rhubarb, can bind to calcium and prevent absorption.
• Protein: While historically thought to inhibit calcium absorption, recent studies suggest that protein may actually increase intestinal calcium absorption. More research is needed to fully understand the relationship.

Lifestyle Factors

• Smoking: Studies have shown that smoking interferes with calcium absorption, leading to reduced bone mass in smokers.
• Celiac Disease: This autoimmune condition can damage the intestinal lining and impair the absorption of nutrients like calcium and vitamin D, increasing the risk of osteoporosis.
• Inactive Lifestyle: An inactive lifestyle can also negatively impact calcium absorption and bone health.

Maximizing Calcium Absorption

To get the most benefit from your calcium intake, be mindful of the factors that can affect absorption. Opt for highly soluble calcium supplements, ensure adequate vitamin D intake, and limit factors like high sodium, caffeine, and phytic acid in your diet. Discussing your specific needs with a healthcare provider can also help you develop a plan to optimize calcium absorption and support strong, healthy bones.

The Importance of Calcium for Bone Health

Calcium is a crucial mineral for maintaining strong, healthy bones. It is the primary structural component of bones and is essential for bone formation, growth, and remodeling. Adequate calcium intake, along with weight-bearing exercise and other lifestyle factors, can help prevent the development of osteoporosis and reduce the risk of fractures later in life.

Tips for Improving Calcium Absorption

To maximize the effectiveness of your calcium intake, consider the following strategies:

1. Choose highly soluble calcium supplements, such as calcium citrate or calcium carbonate.
2. Limit consumption of whole-grain products, which are high in phytic acid, and opt for calcium-fortified alternatives when possible.
3. Maintain adequate vitamin D levels through sun exposure, dietary sources, or supplementation.
4. Moderate your intake of caffeine-containing beverages like coffee, tea, and soda.
5. Quit smoking, as it is known to interfere with calcium absorption.
6. Engage in regular weight-bearing exercise to support bone health.
7. Consult with a healthcare provider to ensure your calcium and nutrient intake are optimized for your individual needs.

Conclusion

Maximizing calcium absorption is crucial for maintaining strong, healthy bones. By understanding the key factors that influence calcium absorption, you can make informed choices about your diet, lifestyle, and supplementation to ensure your body is effectively utilizing the calcium you consume. Prioritizing calcium absorption is an important step in supporting lifelong bone health and reducing the risk of osteoporosis.

Key Factors for Absorbing Calcium Supplements

Calcium Soluability

If calcium is soluble, it dissolves easily in water or stomach acid. (In fact, it is not uncommon for calcium supplements to be close to 100 percent soluble.) Calcium dissolves in the stomach and is absorbed through the lining of the small intestine into the bloodstream. Once in the bloodstream, calcium builds bone, regulates the expansion and contraction of the blood vessels, and performs other important functions.

Key Factors

Here are key factors that can affect how well your body is able to absorb the calcium you take in.

• A diet high in phytic acid — Found in the bran coating of whole grains, phytic acid binds calcium and other minerals, making them insoluble and not absorbable in the intestines. Your calcium then passes out of the body without being absorbed. If you typically consume a lot of whole-grain bread and cereal, you may want to try calcium-fortified products.
• High levels of sodium — Excessive salt can interfere with calcium absorption. Read more about salt and the health of your bones.
• Insufficient vitamin D — Vitamin D is critical to regulating calcium absorption.
• Coffee (and tea) consumption — The caffeine in coffee, tea, as well as most sodas acts as a mild diuretic, so that valuable calcium is excreted before the body can make use of it. Consuming these drinks in small quantities is relatively harmless, but excessive use can lead to reduced absorption.
• Smoking — Studies of smokers show reduced bone mass. The reason is not well understood, but it appears that smoking interferes with the absorption of calcium in the intestines. PLEASE STOP SMOKING.
• Celiac Disease ­— This health condition is an inherited autoimmune disease characterized by gluten intolerance. It often goes undiagnosed in both children and adults. Celiac disease changes the lining of the intestine and impacts absorption of fat-soluble vitamins and minerals, such as vitamin D and calcium. If you have celiac disease, it is a significant risk factor for osteoporosis. 

Other Factors

Other factors, such as an inactive lifestyle and a diet that features a large amount of meat, may also affect your ability to absorb calcium. American Bone Health suggests that you discuss these factors with your healthcare provider and evaluate your own diet and lifestyle for areas where you can make improvements.

Posted: 9/28/2016; Revised: 03/04/20. 
As a service to our readers, American Bone Health provides access to our library of archived content. Please note the date of the last review on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician

Did you know that certain foods block calcium absorption?

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You try to eat a healthy, calcium-rich diet. You watch your weight. You exercise. You do everything in your power to maintain strong bones because you want to be active well into your 70s and 80s.

You even make sure you have a nutritious breakfast of natural whole wheat squares topped cold, vitamin-D-fortified milk.

It sounds like a nutritious way to your day. But eating whole-wheat cereal and milk together may not be the best menu choice if you are trying to increase your bone mass. There are certain foods, like wheat, that block calcium absorption.

Phytates bind calcium.

High-fiber foods contain phytates, which prevent the body from absorbing calcium in other foods. Eating a high-fiber, whole-wheat cereal with milk, macaroni and cheese, or drinking a tall, cold glass of milk with Boston baked beans and hot dogs may be great-tasting combinations, but they do not boost bone-building nutrition.

Phytates found in whole-grains, legumes (dried beans), nuts and soy products bind the calcium of other foods eaten when they are eaten at the same time. When calcium is bound, the body cannot use it.

Oxalic acid hinders calcium absorption.

Foods high in oxalic acid also impede the absorption of calcium by binding the mineral.

Spinach is naturally high in calcium, but it is also high in oxalic acid. The body is unable to process the calcium it provides. Other foods that contain oxalic acid include beet greens, rhubarb and sweet potatoes.

Though these foods should not be considered for their calcium value, they do provide other nutrients and minerals that help the body stay healthy.

Does protein interfere with calcium absorption?

Historically, nutritionists have warned that eating large amounts of protein causes the kidneys to flush calcium out of the body. But recent studies show protein also may increase intestinal calcium absorption.

More study is needed to determine protein’s effect on the body’s ability to process calcium. To make the most of your calcium intake, don’t drink milk with your beef stew, chili or steak dinner. Eat your meal and then drink your milk later.

Beer, cheese and snacks are a trifecta for calcium loss.

Alcohol and salty foods are catalysts for calcium flushing. As calcium levels in the blood decrease, the body extracts (resorbing) calcium from the bones to obtain the calcium it needs to function properly. Calcium flushing can make the bones porous, which can lead to the development of osteoporosis.

To minimize calcium flushing:

• Avoid eating foods that have a sodium content higher than 20 percent of the daily recommended value.
• Don’t drink more than two or three alcoholic drinks a day.

You can eat your spinach and build your calcium, too.

Wheat and other “bad-to-the-bone” foods provide many other vitamins and minerals vital to your health. You should still eat these types of foods, just not at the same time that you drink milk or eat calcium-rich foods.

The best way to maximize the nutrition from foods that bind or flush calcium and continue to boost your calcium levels is just a matter of scheduling. Eat calcium-binding foods at least two hours before or after you eat calcium-rich foods. This timing allows your body to maximize the vitamins and minerals of all food types. By making this timely adjustment to your meals, you gain all the nutritional benefits without interfering with your body’s ability to absorb the calcium it needs every day.

Source:
The National Institutes of Health Office of Dietary Supplements

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How to take calcium supplements – articles Lab4u.RU

• March 12, 2020
• Author: Galina Rogova

The population of Russia of all ages does not get enough calcium from food. Often this is due to a deficiency of vitamin D, which is characteristic of central Russia. The important role of calcium for the body, bone health, teeth, growth and prevention of osteoporosis can be found in the article Calcium in the body. Today we will tell you who are shown and how to choose calcium supplements.

When to Think About Calcium Deficiency

If you have a lack or deficiency of vitamin D, if you do not walk much in the sun, consume little or no milk and dairy products, for example, due to allergies or lactose intolerance, follow special types of nutrition (protein diet, veganism, etc.) .), are fond of caffeine (coffee, strong tea, chocolate), then you should think about the lack of calcium from food. By the way, such foods as spinach, greens, rhubarb, beans, although rich in calcium, also contain oxalic and phytic acids. As a result, insoluble calcium-oxalate and calcium-phytate complexes are formed, which does not allow calcium to be absorbed.

Diseases of the kidneys, parathyroid glands, and inflammatory bowel disease also disrupt the balance of calcium in the body.

What tests to take

It is difficult to detect a calcium deficiency in a blood test because the body does its best to maintain a constant level of ionized calcium in the blood. But the lack or deficiency of vitamin D is easy – by passing a blood test for 25-OH vitamin D.

To identify contraindications and evaluate the effectiveness of treatment with calcium preparations, tests should be taken:

• Calcium and phosphorus in the blood
• Daily urine calcium
• Blood creatinine
• 25-OH vitamin D

In the Lab4U laboratory, this can be done at a discount of up to 50%.

Who should take calcium supplements

• In the treatment of pathological fractures due to osteoporosis
• Women over 50 with vitamin D deficiency or deficiency
• In the presence of osteoporosis
• Women who have reached menopause for the prevention of osteoporosis
• With insufficient intake of calcium from food:

The daily requirement for calcium in children under 3 years old is 700 mg, for children 4-10 years old and adults 1000 mg. An increased requirement up to 1200 mg is observed in menopausal women or over 50 years of age and in men over 70 years of age. Up to 1300 mg of calcium should be given to growing adolescents (10-16 years old), pregnant and breastfeeding women.

What are calcium supplements

Calcium in the preparations is presented in the form of salts. Depending on the type of salt, the amount of calcium actually absorbed by the body will vary and is called elemental calcium. Knowing the differences between calcium supplements will help you make a more informed choice.

How much calcium to add

Remember, you usually only need 1,000-1,200 mg of calcium each day. It makes no sense to get more calcium. It might even be dangerous. There are recommendations that the maximum daily intake of calcium should not be more than 2000-2500 mg per day. In order to avoid the risk of getting too much calcium and developing constipation, hypercalcemia, calcium accumulation in soft tissues, problems with the absorption of iron and zinc, it is not recommended to receive more than 1400 mg of calcium per day for a long time.

If it is not possible to fortify the diet with high-calcium foods (dairy products, leafy greens, nuts, beans, and tofu), up to 500-1000 mg of elemental calcium can be taken from supplements.

How many calcium tablets to take

Calcium is best absorbed in a single dose of 500 mg. Therefore, calcium tablets are often taken two to three times a day. Pay attention to the dosage of elemental calcium in the dosage form of the drug.

• 500 mg calcium gluconate tablet contains 45 mg elemental calcium
• 500 mg calcium citrate tablets 105 mg elemental calcium
• 500 mg calcium carbonate tablets 200 mg elemental calcium

Which drug is better to choose

Some manufacturers combine calcium salts in the preparation, using the positive properties of each. Calcium preparations can be in the form of tablets, chewable tablets, drops, water-soluble powders, etc. The most important thing in choosing a drug is the mood for long-term comfortable use. The main advantages and disadvantages of calcium salts are presented in Table 1 Features of calcium salts. This will tell you what to discuss with your doctor so that he can choose the drug that is right for you.

Vitamin D is also needed for the absorption of calcium. Vitamin D helps the intestines absorb calcium, increasing calcium absorption by several times.

Please note that all other drugs and dietary supplements are best taken separately from calcium supplements (2-3 hours before or 4-6 hours after).

Table 1 Features of calcium salts.

Based on: 1. Clinical guidelines “Pathological fractures complicating osteoporosis”, 2018. – (approved by the Ministry of Health of Russia).

2. Clinical guidelines “Vitamin D deficiency in adults”, 2016. – Russian Association of Endocrinologists

Interpretation of the test results, the choice of further examination and treatment is carried out by the attending physician.

For calcium to be useful » Pharmvestnik

All older people need to take calcium supplements on a regular basis to prevent osteoporosis.

Calcium supplements may be used to prevent osteoporosis in the elderly, but only if prescribed by a doctor, as in some disorders and chronic diseases (for example, the risk of hypercalcemia), calcium supplementation may be contraindicated. In addition, the effectiveness of calcium preparations as an independent method of preventing osteoporosis and its complications is not very high – the risk of fractures is reduced by only 10%. Therefore, today calcium preparations are used for the prevention of osteoporosis only in combination: with active forms of vitamin D, physical activity, diet, etc. In many situations, the problem of calcium deficiency in the body has to be solved not by taking additional calcium-containing drugs, but by treating chronic gastrointestinal diseases in which the absorption of calcium from food is disturbed, or by eliminating the consequences of hormonal failure, for example, in perimenopausal women and in patients with thyroid diseases.

Calcium is well absorbed only from food.

In a healthy person, without chronic diseases of the gastrointestinal tract, in which digestion is disturbed, calcium is well absorbed from food, and from drugs or dietary supplements. But it can be more difficult to control its intake with food, because. The content of calcium in foods can vary, and one cannot be sure that when eating a certain amount of a particular food, a person will receive the required amount of this mineral. In addition, the absorption of calcium from food is sharply reduced when eating fatty foods, large amounts of light carbohydrates, foods rich in acids (oxalic, phytic) and even vegetable fiber. It is believed that the absorption of calcium from food does not exceed 20-25%. If calcium is used in the form of complex preparations balanced for better absorption, the result is more controlled and predictable.

Only the elderly and pregnant women need calcium supplements.

In pregnant and lactating women, the body’s need for calcium really increases dramatically, and it is extremely difficult to compensate for it only with the help of diet. In the elderly, calcium deficiency is most often associated with chronic gastrointestinal disease, hormonal changes that affect bone mineral density, and an age-related decrease in the ability to absorb calcium from food. But these are far from all groups of patients who are recommended to take additional calcium supplements. Calcium is often prescribed to children of the first year of life for the prevention of rickets. Also, its use is recommended for women in menopause, patients who take glucocorticosteroids for a long time. Indications for the appointment of calcium may be long-term non-healing fractures, the need for a low-protein diet, allergic dermatitis, etc.

Only preparations containing organic calcium should be taken.

The bioavailability of different calcium preparations does differ, but there is currently no consensus on whether organic salts (lactate, gluconate, citrate) can be considered more effective than inorganic ones (ie carbonate). This is due to the fact that the state of the gastrointestinal tract has a great influence on the bioavailability of calcium. In a person with normal or increased gastric secretion and pH levels, calcium carbonate can be absorbed as well as, and sometimes better, than its organic forms. Especially when taking calcium carbonate during or immediately after a meal. At the same time, some organic forms of calcium – gluconate and lactate, have high bioavailability regardless of food intake and have proven themselves well when administered to patients with impaired renal function and perimenopausal women. Calcium in the form of citrate is well absorbed regardless of the level of gastric acidity and gallbladder activity, so it can be used in the elderly and patients with gastrointestinal diseases.

Amino acid chelates are considered to be one of the most modern dosage forms of calcium today. These are complex compounds in which each calcium particle is surrounded by amino acids, due to which it has a high bioavailability (more than 90%) when taken orally. Calcium chelates can be recommended in cases where the patient is poorly absorbed by conventional calcium preparations or it is necessary to replenish the deficiency of this mineral in the body as soon as possible.

Calcium should only be taken with vitamin D.

Vitamin D plays a very important role in the absorption of calcium in the intestines (from food and drugs), the metabolism of this mineral in the body and the preservation of calcium in bone tissue. But with regular intake of large doses of vitamin D, hypervitaminosis and dangerous intoxication can develop very quickly. This vitamin is one of the fat-soluble and is able to accumulate in the body. Hypervitaminosis D can lead to excessive intake of calcium into the body, followed by the deposition of its salts in the walls of blood vessels, tissues of internal organs, as well as to impaired kidney function and damage to nerve cells. Therefore, calcium along with vitamin D can be taken either in the form of fixed combinations (strictly following the instructions), or by combining the intake of calcium and vitamin D in the form of cholecalciferol – at the recommended age dosage.

Older people do not absorb calcium well, so they need higher doses.

In old age the absorption of calcium from food and drugs does decrease, but this problem cannot be solved simply by increasing the dose of additional calcium. We need to look for the cause of low absorption of calcium. These can be diseases of the gastrointestinal tract, which are accompanied by indigestion, thyroid pathology, hormonal problems, especially in women. A very common cause of poor absorption of calcium in the elderly is vitamin D deficiency, the formation of which in the skin decreases with age. And only by eliminating all the causes that have arisen, it is possible to solve the problem of calcium deficiency. Taking too high doses of calcium in such a situation is not only useless, but can also become dangerous, as it can provoke the development of complications – from the development of chronic constipation to an increased risk of cardiovascular complications.

Calcium should be taken only in the form of mono-preparations, it is not absorbed together with other minerals.

Some minerals may partially reduce or slow down the absorption of calcium in the intestines, while others may increase its bioavailability. Negatively affect the absorption of calcium can be taken simultaneously with preparations containing salts of iron, zinc, manganese, aluminum. To improve the absorption of calcium, you can use combined preparations in which this mineral is supplemented with vitamin D and K, microelements chromium and selenium. But it must be borne in mind that in cases where prevention or treatment of an already existing calcium deficiency is needed, attention should be paid not only to the composition, but also to the dosage of the chosen drug. Some vitamin-mineral complexes may contain too low a dose of calcium, which is not enough to fill the daily requirement of the body.

It is useless to take calcium in case of osteoporosis, only vitamin D helps. But calcium is necessarily prescribed as a supplement in the complex therapy of this disease. Additional calcium intake is necessary in cases where the patient receives drugs that prevent the destruction of bone tissue (bisphosphonates, calcitonins, etc.). Calcium is also prescribed to prevent the progressive decrease in bone mineral density that may occur during treatment. Calcium is often prescribed as an adjunct to hormone replacement therapy in women and in patients with a very high risk of fracture or pre-existing bone injury.