What factors influence calcium absorption in the body. How can certain substances interfere with calcium uptake. Which strategies can enhance calcium absorption and utilization.

The Crucial Role of Calcium in Human Health

Calcium plays a vital role in maintaining strong bones, proper nerve function, and muscle contraction. However, the body’s ability to absorb and utilize calcium is influenced by various factors. Understanding these elements is crucial for optimizing calcium intake and preventing deficiencies.

Factors Enhancing Calcium Absorption

Vitamin D: The Calcium Absorption Catalyst

Vitamin D is essential for calcium absorption. It facilitates the transport of calcium across the intestinal wall into the bloodstream. Without adequate vitamin D, even a calcium-rich diet may not provide sufficient benefits.

Does vitamin D increase calcium absorption? Yes, vitamin D significantly enhances the body’s ability to absorb calcium from the digestive tract. It does this by stimulating the production of calcium-binding proteins in the intestines, which help transport calcium into the bloodstream.

The Parathyroid Hormone Connection

Parathyroid hormone (PTH) plays a crucial role in calcium homeostasis. It increases calcium absorption in the intestines and helps maintain normal blood calcium levels.

How does parathyroid hormone affect calcium absorption? PTH stimulates the production of vitamin D in its active form, which in turn enhances calcium absorption. Additionally, PTH directly increases calcium transport across intestinal cell membranes.

The Importance of an Acidic Environment

The stomach’s acidic environment is crucial for optimal calcium absorption. Hydrochloric acid secreted during digestion helps solubilize calcium, making it more readily available for absorption in the small intestine.

Can the stomach’s acidity affect calcium absorption? Indeed, an acidic environment in the stomach enhances calcium solubility, making it easier for the body to absorb. This is why some experts recommend taking calcium supplements with meals when stomach acid production is naturally higher.

Substances That Interfere with Calcium Absorption

Oxalates: The Calcium Binders

Oxalates are compounds found in certain foods that can bind to calcium, potentially reducing its absorption. Foods high in oxalates include spinach, rhubarb, and beet greens.

How do oxalates affect calcium absorption? Oxalates can form insoluble complexes with calcium in the digestive tract, preventing its absorption. While this doesn’t mean you should avoid oxalate-rich foods entirely, it’s important to be mindful of their potential impact on calcium uptake.

Phytates: Another Calcium Absorption Inhibitor

Phytates, found in whole grains, legumes, and nuts, can also interfere with calcium absorption. Foods particularly high in phytates include 100% wheat bran, pinto beans, navy beans, and peas.

Is there a way to reduce phytate levels in foods? Yes, soaking beans and legumes in water for several hours, discarding the water, and cooking them in fresh water can help reduce phytate levels. For wheat bran, it’s advisable to consume calcium supplements 2-4 hours before or after eating 100% wheat bran.

The Protein Paradox

While protein is essential for overall health, excessive intake of animal protein can increase calcium requirements. This is due to the acidifying effect of animal proteins on the body, which can lead to increased calcium excretion.

Does this mean we should avoid protein? Not at all. Protein is crucial for numerous bodily functions. The key is to maintain a balanced diet and ensure adequate calcium intake, especially if consuming high levels of animal protein.

Lifestyle Factors Affecting Calcium Absorption

Caffeine: The Double-Edged Sword

Excessive caffeine intake can interfere with calcium absorption. However, this effect can be mitigated by adding milk to caffeinated beverages or ensuring adequate calcium intake throughout the day.

How much caffeine is too much? While individual tolerances vary, limiting caffeine intake to 300-400 mg per day (about 3-4 cups of coffee) is generally considered safe for most adults. If you’re concerned about calcium absorption, consider spacing out caffeine consumption and calcium-rich meals or supplements.

Sodium: The Silent Calcium Thief

High sodium intake can increase calcium excretion through urine. This means that even if you’re consuming adequate calcium, excessive sodium in your diet could lead to a net loss of calcium.

What’s the recommended sodium intake for optimal calcium absorption? The American Heart Association recommends limiting sodium intake to no more than 2,300 mg per day, with an ideal limit of 1,500 mg for most adults. Reducing processed food consumption and using herbs and spices instead of salt can help lower sodium intake.

Medications and Calcium Absorption

Antibiotics and Calcium: A Delicate Balance

Some antibiotics, particularly tetracyclines, can interact with calcium. Calcium may reduce the absorption of these antibiotics, potentially making them less effective.

How can one manage antibiotic and calcium intake? If you’re taking tetracycline antibiotics, it’s best to take them 2-3 hours before or after consuming calcium-rich foods or supplements. Always consult with your healthcare provider or pharmacist for specific advice regarding your medications.

Proton Pump Inhibitors and Calcium Absorption

Proton pump inhibitors (PPIs) such as Prevacid®, Prilosec®, and Nexium® can interfere with calcium absorption by reducing stomach acid production. This can be particularly problematic for calcium carbonate supplements, which require an acidic environment for optimal absorption.

Is there a solution for those taking PPIs? For individuals on PPIs, calcium citrate supplements may be a better option as they don’t require stomach acid for absorption. Always consult with your healthcare provider before making changes to your supplement regimen.

Optimizing Calcium Absorption: Practical Strategies

Timing is Everything

To maximize calcium absorption, it’s best to consume calcium in smaller doses throughout the day rather than in one large serving. The body can typically absorb about 500-600 mg of calcium at a time.

What’s the ideal calcium intake schedule? Consider dividing your daily calcium intake into 2-3 servings spread throughout the day. For example, if you need 1,200 mg of calcium daily, you might aim for 400 mg with each meal.

Food Sources vs. Supplements

While supplements can be beneficial, obtaining calcium from food sources is generally preferable. Food sources often contain other nutrients that work synergistically with calcium to promote absorption and overall health.

What are some excellent food sources of calcium? Dairy products, leafy green vegetables (except those high in oxalates), canned fish with soft bones, and calcium-fortified foods are all excellent sources of dietary calcium.

Special Considerations for Calcium Absorption

Age-Related Changes in Calcium Absorption

As we age, our body’s ability to absorb calcium typically decreases. This is partly due to reduced production of stomach acid and decreased efficiency of the intestinal absorption process.

How can older adults ensure adequate calcium absorption? Older adults may benefit from increased vitamin D intake, as it becomes more difficult for the body to produce vitamin D from sunlight exposure with age. Additionally, calcium citrate supplements may be more easily absorbed than calcium carbonate in individuals with reduced stomach acid production.

Calcium Absorption in Pregnancy and Lactation

During pregnancy and lactation, the body’s demand for calcium increases significantly. The body adapts by increasing calcium absorption efficiency, but adequate intake is still crucial.

What are the calcium requirements during pregnancy and lactation? The recommended daily allowance (RDA) for calcium during pregnancy and lactation is 1,000 mg for women 19-50 years old and 1,300 mg for those 14-18 years old. It’s important to consult with a healthcare provider for personalized recommendations.

The Role of Gut Health in Calcium Absorption

Probiotics and Calcium Uptake

Emerging research suggests that gut microbiota may play a role in calcium absorption. Certain probiotic strains have been shown to potentially enhance calcium uptake in the intestines.

Can probiotics improve calcium absorption? While more research is needed, some studies have shown promising results. Probiotic strains such as Lactobacillus and Bifidobacterium may help increase calcium absorption by producing short-chain fatty acids that enhance mineral absorption in the colon.

Inflammatory Bowel Diseases and Calcium Absorption

Conditions such as Crohn’s disease and ulcerative colitis can significantly impact calcium absorption due to inflammation and damage to the intestinal lining.

How can individuals with inflammatory bowel diseases ensure adequate calcium intake? Those with inflammatory bowel diseases may require higher calcium intake and should work closely with their healthcare providers to develop a personalized nutrition plan. In some cases, calcium supplements and vitamin D supplementation may be necessary.

Technological Advancements in Calcium Supplementation

Nano-Calcium: The Future of Calcium Supplements?

Recent technological advancements have led to the development of nano-calcium supplements, which claim to offer improved absorption due to their smaller particle size.

Are nano-calcium supplements more effective? While some studies suggest that nano-calcium may have improved bioavailability compared to traditional calcium supplements, more research is needed to confirm these findings and assess long-term safety. As with any new supplement, it’s essential to consult with a healthcare provider before use.

Calcium-Fortified Foods: A Modern Approach to Calcium Intake

With the increasing prevalence of calcium-fortified foods, consumers now have more options for meeting their calcium needs beyond traditional dairy products.

Are calcium-fortified foods as effective as natural sources? Many calcium-fortified foods can be effective sources of calcium, especially for those who have difficulty consuming traditional calcium-rich foods. However, it’s important to consider the overall nutritional profile of fortified foods and not rely on them as the sole source of calcium in the diet.

Understanding the factors that influence calcium absorption is crucial for maintaining optimal bone health and overall well-being. By considering these various elements and implementing strategies to enhance calcium uptake, individuals can work towards meeting their calcium needs more effectively. As with any dietary changes or supplement regimens, it’s always advisable to consult with a healthcare professional for personalized advice tailored to your specific needs and health conditions.

Calcium Stealers: Medications and Substances That Impede the Absorption of Calcium

It’s so important to get the proper amount of calcium to fight bone loss and other medical disorders; so make sure you are checking what you eat to be sure you aren’t consuming something that hinders calcium’s affect.

Do you know what medications or foods sabotage your daily intake of this vital nutrient?

How ever you get your calcium, whether from food or supplements, we must be aware that there are things that can interfere with our hard work by depleting or blocking the calcium we consume.

Substances That Interfere with Calcium Absorption:* Oxalates reduce calcium absorption (examples of foods high in oxalate are: spinach, rhubarb and beet greens)

• Phytate Sodium (example of a foods high in phytate are: 100% wheat bran, pinto beans, navy beans and peas). You can reduce the phytate level in beans or legumes by soaking them in water for several hours, discarding the water, and then cooking them in fresh water.
  If you eat wheat bran, take your calcium 2-4 hours before or after eating 100% wheat bran.

• Protein (Our daily calcium requirement increases with diets too high in animal protein)

• Caffeine (Excess caffeine interferes with calcium absorption)
  You can counteract excess caffeine by adding milk to your drink, or extra calcium to your routine of drinking caffeinated beverages.

• Sodium (Excess sodium inhibits calcium absorption)

• Vitamin D deficiency (inhibits calcium absorption)

Calcium Interactions:* Tetracycline (calcium may reduce absorption of this antibiotic)

• Iron Supplements (calcium should not be taken at the same time as iron)

• Thyroid hormones (take calcium 4 hours apart from thyroid hormones)

• Medications taken on an empty stomach (these medications should not be taken at the same time as calcium)

• Proton Pump Inhibitors (such as Prevacid
  ®, Prilosec
  ®, and Nexium
  ® interact with calcium).
  Because these medications block stomach acid, you may better absorb these with calcium citrate which does not need stomach acid for absorption.

It’s best to get our calcium, whether from diet or supplements, in doses of no more than 500 – 600 milligrams per serving, or less, taken several times a day.
If you get the required dose for calcium from your food (1,200 mgs for those over 50, and 1,000 mgs for those under 50) then you wouldn’t need to supplement with additional calcium tablets.
Check your total daily intake through foods and drinks and then decide if you need to add more calcium to that to equal the Recommended Daily Allowance (RDA) of 1,200 mgs.

I hope you are getting what you need from your calcium; and be sure to check this list for things that could hinder your hard work in getting the proper amount of calcium.

List Source: National Osteoporosis Foundation (NOF) 2010 on Calcium.

Other Resources on Supplements From HealthCentral:
Getting the Most From Your Vitamin D

Medications That Cause Bone Loss

Calculating How Much D You Get From the Sun

Notes: This article was originally published February 6, 2010 and most recently updated June 15, 2020.

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Factors affecting Calcium Absorption in Body – By Dr. Priyanka Joshi

Last Updated: Jan 10, 2023

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Written ByDr. Priyanka JoshiDietitian/Nutritionist • 4 Years Exp.Ph.D – Food Science and Nutrition

Incorporating healthy foods in the diet is not enough. One should understand the factors affecting the absorption of nutrients from the food. Some factors are responsible for increased absorption of particular nutrients whereas some decrease its absorption.

Calcium is the hardest mineral to get absorbed in the body. 30-80 % of the dietary calcium is not getting absorbed in the adult body.

Check out some factors influencing calcium absorption in our body, these factors can be related to the hormone, amino acids, milk, and more:

1. Vitamin D: Vitamin d works in the digestive tract to absorb calcium into the bloodstream from the walls of the duodenum. Vitamin D also helps maintain normal blood calcium levels.
2. Parathyroid Hormone: It increases calcium transport across the membrane of intestinal cells.
3. Acid Environment: Hydrochloric acid secreted in the stomach during the process of digestion is required for the absorption of calcium in the duodenum. Calcium supplements could be taken with magnesium at bedtime or between meals due to the acid environment needed in the stomach to assimilate the calcium. Always consult a physician before beginning a new supplement regimen.
4. Milk Lactose: it favors absorption in infants. Lactose is acted upon by intestinal microbial flora to form acid which causes the lowering of ph which makes calcium more soluble.
5. Amino Acids: Supplemental calcium is often chelated, or combined with protein molecules called amino acids, to help the body absorb them during digestion. Lysine and arginine increase calcium absorption.
6. Exercise: Exercise along with Vitamin D intake helps calcium absorption thereby making bones strong.

Factors Decreasing Absorption of Calcium in Body

1. Oxalic acid phytic acid: Foods that are high in oxalic acids such as spinach, chard, and chocolate, reduce calcium absorption. Oxalic acid binds with the calcium to form a salt crystal, calcium oxalate which cannot be absorbed. Phytic acid, which is found in whole-grain foods and high-fiber foods, affects calcium absorption the same way.
2. Phosphorus: Too much phosphorus in the diet causes precipitation of calcium in the form of calcium phosphate.
3. Stress: Stress can have a negative effect on hcl production in the stomach and on normal digestive behavior in the body, and can, therefore, have a negative effect on calcium absorption.
4. Caffeine, drugs like anticoagulants, cortisone, and thyroxine reduce calcium absorption in the body.
5. Lack of exercise and vitamin d deficiency leads to decrease in calcium absorption.

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Nutricytologist named four products that flush calcium from the body

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Calcium deficiency in the body can significantly worsen well-being and reduce the quality of life. This mineral not only provides the strength of bones and teeth, but its concentration in the blood depends on well-being in general. Nutricitologist Irina Kononenko named “Doctor Peter” four groups of products that contribute to the leaching of calcium from the body.

The first enemy of calcium is alcohol. Alcoholic drinks have a diuretic effect and disrupt the microflora of the gastrointestinal tract, these factors in themselves contribute to the removal of calcium from the body. Moreover, in some people, alcohol is absorbed worse, for example, women are more difficult to remove alcohol from the body than men. The longer alcohol “lingers” in the body, the stronger its effect on the concentration of calcium and other minerals.

Prevents calcium absorption from palm oil. It, the expert notes, has excessive density, almost does not oxidize and creates a block for the cells of the body, which prevents the membranes from absorbing not only calcium, but also other vitamins and minerals.

If palm oil and alcohol are the enemy of calcium in any concentration, then coffee is dangerous if you drink four or more cups a day. The fact is that coffee has a diuretic effect and literally flushes minerals from the body. True, there are nuances here. According to Irina Kononenko, some people have a breakdown in one of the genes, in which sensitivity to caffeine increases and a pronounced diuretic effect occurs already from one or two cups of coffee per day.

The fourth group of products are those that contain a large amount of sugar. Such food disrupts the intestinal microflora. The absorption of calcium often occurs in the intestines. Accordingly, with excessive consumption of sweets, this mineral simply does not enter the body.

The nutritionist points out that various fasting diets can also affect the absorption of calcium. They affect bone mineralization.

But calcium deficiency is often not caused by diet, but by serious diseases such as kidney failure or chronic bowel disease. The lack of a mineral occurs with a deficiency of vitamin D, as well as with long-term treatment with diuretics and drugs based on steroids. Calcium absorption is reduced at menopause.

There are several signs that make a person suspect a calcium deficiency. The skin becomes dry, eczema, psoriasis may appear, teeth turn yellow, heart rhythm is disturbed. A person feels tired, lacks energy, irritability, insomnia may occur. Fingers and toes often become numb, sometimes there is a tingling sensation, while in general the sensitivity of the body is reduced, convulsions and difficulty in swallowing may appear, immunity weakens.

The nutritionist advises in case of calcium deficiency to replenish it with food. This mineral is found in dairy products, fish (although it must be eaten with bones), white beans, bananas, broccoli, nuts, mustard, turnips, parsley.

Sometimes it is impossible to restore calcium balance only with nutrition. Then you need to select vitamin complexes. But you can’t prescribe vitamins on your own. The dosage should be determined by the attending physician, in addition, an excessive concentration of calcium in the blood for the body is also quite harmful.

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Doctor Volkova named 4 reasons that interfere with the absorption of calcium after 40 years

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If you often eat foods rich in calcium, and even take special supplements, and the blood level of this important element is still not up to the norm, it may just be that you are not absorbing it well.

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With age, calcium metabolism in the body is disturbed, which ultimately leads to a decrease in bone density and, as a result, to an increased risk of osteoporosis and frequent fractures. But this microelement is important not only for bones. As obstetrician-gynecologist Ekaterina Volkova recalled, calcium is also involved in the blood coagulation system, muscle function, including the heart, and also in the conduction of a nerve impulse.

“If the body does not have enough calcium, it will take it from the bones. Therefore, to maintain bone density, its sufficient supply is important, ”the doctor clarified in her telegram channel.

The body needs to receive about 1000 mg of calcium per day. To fulfill the norm, the specialist advises to include foods rich in calcium in the diet more often:

In addition to a balanced diet, you may also need to take special calcium preparations. However, all this may not be enough to achieve the norm. And all because the trace element will simply be poorly absorbed.

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What prevents calcium absorption

Ekaterina Volkova named four possible reasons why this happens in people over 40 years old.

1. Vitamin D deficiency

Vitamin D is a “conductor” of calcium to bone tissue. And if you don’t have enough of it, then calcium will be poorly absorbed and deposited in the wrong place – in the vessels and kidneys.

The ideal vitamin D level is 50 ng/mL or more. Therefore, if you are supplementing with calcium, do not forget about vitamin D.

2. Protein deficiency

Lack of protein in the body will also negatively affect the absorption and transport of calcium.

3. Certain foods

Certain foods can interfere with calcium absorption. According to the doctor, among them:

4. Diseases of the gastrointestinal tract

Calcium deficiency is exacerbated by various diseases of the stomach and intestines that disrupt its absorption. And such problems are quite common in old age.

These 5 Foods and Drinks Wash Out Calcium

You also need to be careful about your food if you want to keep your bones strong for as long as possible. According to traumatologist-orthopedist Ruslan Niftullayev, some of them contribute to the removal of calcium from the body. Here are five of them:

1. Morning coffee, even with milk. Having a diuretic effect, coffee stimulates the leaching of calcium: every 100 ml of the drink removes 6 mg of the mineral;

2. Pickles, tomatoes. Even worse is the brine from under them, which is used the next morning after stormy feasts or added to first courses. In general, the same applies to any salty foods. According to scientists, excessive salt intake provokes the loss of minerals responsible for bone strength.

3. Sweet soda. Scientists attribute the negative effect on bones to citric or phosphoric acid in such drinks, as well as to high amounts of sugar.