Calcium Information | Mount Sinai

Calcium is the most abundant mineral in your body. It is essential for the development and maintenance of strong bones and teeth, where about 99% of the body’s calcium is found. Calcium also helps the heart, nerves, muscles, and other body systems work properly. It is probably best known for helping prevent osteoporosis.

Your body needs several other nutrients in order for calcium to be absorbed and used properly, including magnesium, phosphorous, and especially vitamins D and K. Many factors, including age, disease states, and medications, can affect calcium absorption. Carbohydrates may enhance calcium absorption while coffee and cigarette smoke may impede it.

The best way to get calcium is through food. Many foods are fortified with calcium. But some people may need to take calcium supplements to get the recommended amount. It is especially important for children to get enough calcium in their diets as they are growing and forming bone, and for older people as they start to lose bone.

Postmenopausal women, people who consume large amounts of caffeine, alcohol, or soda, and those who take corticosteroid medications may need calcium supplements. Calcium deficiency can be found in people who don’t absorb enough calcium, as can happen with Crohn’s disease, celiac disease, and some intestinal surgeries.

Getting enough calcium may help prevent or treat the following conditions:

Osteoporosis

Your body needs calcium to build and maintain healthy bones and strong teeth. People start to lose more bone than their bodies make in their 30s, and the process speeds up as they get older. Studies have shown that calcium, particularly in combination with vitamin D, may help prevent bone loss associated with menopause. It may also help prevent bone loss in older men. If you do not get enough calcium in your diet, your doctor may recommend a supplement.

Hypoparathyroidism

People with this condition have underactive parathyroid glands. These four small glands sit on the four corners of the thyroid in the neck and produce a hormone that regulates calcium, phosphorous, and vitamin D levels in the body. People with this condition should follow a high-calcium, low-phosphorous diet as prescribed by their doctors. Often, they will also need to take calcium supplements.

Premenstrual Syndrome (PMS)

One large, well-designed study showed that women who took 1,200 mg of calcium per day reduced their symptoms of PMS by 50%, including headache, moodiness, food cravings, and bloating. A smaller study suggested that calcium may help reduce menstrual pain.

High Blood Pressure

People who do not get enough calcium may be at higher risk for hypertension or high blood pressure. Some studies suggest that increasing calcium levels may lower blood pressure slightly. However, not all studies have been positive. Researchers aren’t sure whether calcium supplements would have any benefit, or whether it’s the effects of a diet that includes low-fat dairy products (which contain calcium) that is responsible.

If you want to try calcium supplements, do not stop taking your blood pressure medication. Instead, talk to your doctor about the right amount of calcium for you. You may need to take calcium for 6 to 8 weeks before you see any improvement in blood pressure.

Some studies suggest that calcium supplements may play a role in the prevention of high blood pressure during pregnancy and preeclampsia, a combination of high blood pressure, fluid retention, and high levels of protein in the urine that some women develop during the last trimester of pregnancy. However, not all studies show the same benefit. Taking a prenatal vitamin, with magnesium, folic acid, and many other nutrients, and getting enough calcium in food, may lower the risk of developing high blood pressure during pregnancy.

Obesity and Weight Loss

Animal and human studies have found that eating low-fat dairy products may help you lose weight or stay at a healthy weight. However, researchers aren’t sure whether the calcium in the dairy products affects weight, or whether it’s some other nutrient — or even a combination of nutrients. In addition, not all studies have been positive. Plus there’s no sound evidence that taking calcium supplements, as opposed to eating low-fat dairy products, would help with weight loss. More research is needed.

High Cholesterol

Preliminary studies in animals and people suggest that calcium supplements, in the range of 1,500 to 2,000 mg per day, may help lower cholesterol slightly. From these studies, it seems that calcium supplements, along with exercise and a healthy diet, may be better at keeping cholesterol at normal levels than at lowering already high cholesterol. More research is needed.

Rickets

Rickets causes softening and weakening of the bone in children. Although very rare in North America and Western Europe, where children drink a lot of milk, it still happens in many parts of the world. Researchers thought rickets was caused by a vitamin D deficiency. But studies suggest that taking calcium supplements is an effective treatment.

Other Uses

Stroke. In a population-based study, in which large groups of people were followed over time, women who took in more calcium, both through food and supplements, were less likely to have a stroke over a 14-year period. More research is needed.

Colon Cancer. Although not all studies agree, some show that people who have higher amounts of calcium, vitamin D, and milk in their diets are less likely to develop colorectal cancer than those who have low amounts. Researchers are not sure whether calcium supplements would have the same effect, or even whether calcium itself is making the difference.

Dietary Sources

The richest food sources of calcium include:

• Cheeses, such as Parmesan, Romano, gruyere, cheddar, American, mozzarella, and feta
• Low-fat dairy products, such as milk and yogurt
• Tofu
• Blackstrap molasses

Other good sources of calcium include:

• Almonds
• Brewer’s yeast
• Bok choy
• Brazil nuts
• Broccoli
• Cabbage
• Dried figs
• Kelp
• Dark leafy greens (such as dandelion, turnip, collard, mustard, kale, and Swiss chard)
• Hazelnuts
• Oysters
• Sardines
• Canned salmon

Foods that are fortified with calcium — such as juices, soy milk, rice milk, tofu and cereals — are also good sources of this mineral.

Available Forms

There are many forms of calcium available as dietary supplements. They differ in the amount of calcium they contain, how well the body absorbs them, and how much they cost. The two most popular forms are calcium citrate and calcium carbonate.

• Calcium citrate. Easily absorbed and digested by the body. It does not contain as much elemental calcium — the amount your body actually absorbs — as calcium carbonate. It is more expensive than calcium carbonate. Also, calcium citrate should not be used with aluminum-containing antacids.
• Calcium carbonate. Less expensive than calcium citrate and contains more elemental calcium. Requires a certain amount of stomach acid to be absorbed. So it is usually taken with a glass of orange juice. Many antacids contain calcium carbonate.

Avoid calcium supplements that are derived from oyster shells, dolomite, and bone meal as they may contain lead, a toxic metal that can harm the brain and kidneys, cause anemia, and raise blood pressure.

How to Take It

Calcium supplements should be taken in small doses (no more than 500 mg at a time) during the day with 6 to 8 cups of water to avoid constipation.

The following are daily dietary recommendations from the Institute of Medicine.

Pediatric

Talk to your pediatrician before giving a child any nutritional supplement, including calcium.

• Birth to 6 months: 200 mg
• 7 months to 1 year: 260 mg
• 1 to 3 years: 700 mg
• 4 to 8 years: 1000 mg
• 9 to 18 years: 1,300 mg

Adult

• 19 to 50 years: 1,000 mg
• Women 51 years and older: 1,200 mg
• Men 51 to 70 years: 1,000 mg
• Men older than 70: 1,200 mg
• Pregnant and breastfeeding women under 19 years: 1,300 mg
• Pregnant and breastfeeding women 19 years and older: 1,000 mg

For prevention of colon cancer, some researchers recommend 1,800 mg per day. Speak with your doctor to determine the right dose for you.

Precautions

Take dietary supplements only under the supervision of a knowledgeable health care provider since there is a potential for side effects. Total calcium intake, from combined dietary and supplemental sources, should not exceed 2,500 mg per day.

Side effects can include constipation and stomach upset. Very high doses can cause:

• Nausea and vomiting
• Loss of appetite
• Increased urination
• Kidney damage
• Confusion
• Irregular heart rhythm

People with hyperparathyroidism, kidney failure, sarcoidosis, or cancer could be at risk for high levels of calcium and should not take calcium supplements.

People with a history of kidney stones should not take calcium supplements. However, some research suggests that calcium in foods may not increase the risk of kidney stones. If you have or have had kidney stones, talk to your doctor about whether you should limit calcium in your diet.

Some population studies suggest that getting high amounts (more than 2,000 mg per day) of calcium through the diet may increase the risk of prostate cancer. Two of these studies found that low-fat and nonfat milk — but not other dairy foods — was associated with a higher risk of advanced prostate cancer. But these studies don’t prove that drinking low-fat or nonfat milk causes an increased risk of prostate cancer. And some research suggests that the amount of calcium in the diet isn’t associated with prostate cancer risk. If you have prostate cancer, or are concerned about dairy products and prostate cancer risk, talk to your doctor.

The Institute of Medicine sets the tolerable upper level of daily calcium intake at 2,500 mg. Some studies have suggested that getting amounts higher than 1,000 to 1,200 mg/day may be associated with an increased risk of heart attack. More research is needed.

When figuring out how much calcium you need, be sure to take into account the calcium-rich foods you eat — such as cheese, yogurt, milk — along with any supplements.

Possible Interactions

If you are being treated with any of the following medications, you should not use calcium supplements without talking to your doctor first.

Ceftriaxone (Rocephin)

These medications may have potentially fatal interactions with calcium.

Biphosphates

These medications are used to treat osteoporosis and some other bone conditions. Calcium may interfere with how your body absorbs them. Calcium-containing products should be taken at least 2 hours before or after bisphosphonates. Bisphosphonates include:

• Alendronate (Fosamax)
• Etidronate (Didronel)
• Ibandronate (Boniva)
• Risedronate (Actonel)
• Tiludronate (Skelid)
• Zoledronic acid (Reclast)

Antacids that contain aluminum

When calcium citrate is taken with these antacids, the amount of aluminum absorbed into the blood may go up. For people with kidney disease, the aluminum levels could be toxic.

Blood pressure medications

Taking calcium with a beta-blocker may interfere with blood levels of both the calcium and the beta-blocker. Study results aren’t clear, however. It also has been reported that calcium interferes with calcium channel blockers. But these study results are also mixed. If you take a beta-blocker or calcium-channel blocker, do not take calcium supplements without your doctor’s supervision. Beta-blockers include atenolol (Tenormin), metoprolol (Lopressor, Toprol-XL), and propranolol (Inderal, Inderal LA), among others. Calcium-channel blockers include amlodipine (Norvasc), diltiazem (Cardizem), and nifedipine (Procardia).

Cholesterol-lowering medications

A type of medication known as bile acid sequestrants, used to treat high cholesterol, may interfere with calcium absorption and raise the amount of calcium that leaves the body in urine. Your doctor may recommend taking calcium and vitamin D supplements. These drugs include cholestyramine (Questran), colestipol (Colestid), colesevelam (Welchol).

Calcipotriene (Dovenex)

Taking calcium supplements while using calcipotriene, a topical medication for psoriasis, could increase the risk of having calcium levels that are too high (hypercalcemia).

Corticosteroids (prednisone)

If you take corticosteroids on a long-term basis, you may need to take calcium supplements.

Digoxin

High levels of calcium may raise the risk of a toxic reaction to digoxin, a medication used to treat irregular heart rhythms. On the other hand, low levels of calcium keep digoxin from working. If you take digoxin, your doctor should monitor your calcium levels closely.

Diuretics (water pills)

Different types of diuretics interact with calcium in opposite ways:

• Thiazide diuretics can raise calcium levels in the blood. These drugs include chlorothiazide (Diuril), hydrochlorothiazide, ghlorthalidone (Hygroton), indapamide (Lozol), metolozone (Zaroxolyn), and polythiazide (Renese), among others.
• Loop diuretics can decrease calcium levels. These drugs include furosemide (Lasix) and bumetanide (Bumex).
• Amiloride (Midamor) is a type of diuretic called a potassium-sparing diuretic. It may reduce the amount of calcium your body eliminates in urine, and raise calcium levels in the blood, especially in people with kidney stones.

Estrogens

Estrogens may contribute to an overall increase in calcium blood levels. Taking calcium supplements with estrogens improves bone density.

Gentamicin

Taking calcium during treatment with the antibiotic gentamicin may increase the potential for toxic effects on the kidneys.

Sotalol (Betapace)

Sotalol is used to treat an irregular heartbeat. Calcium may decrease how much sotalol is absorbed by the body.

Thyroid hormone

Calcium can decrease the amount of thyroid hormone medication that your body absorbs.

Antibiotics

Different types of antibiotics interact with calcium:

• Quinolones. Calcium can interfere with the body’s ability to absorb quinolone antibiotics. These drugs include ciprofloxacin (Cipro), levofloxacin (Levaquin), norfloxacin (Noroxin), and ofloxacin (Floxin). Take calcium supplements 2 to 4 hours before or after taking quinolone antibiotics.
• Tetracyclines. Calcium can interfere with the body’s ability to absorb tetracycline antibiotics, including doxycycline, minocycline, and tetracycline. Take calcium supplements 2 to 4 hours before or after taking tetracycline antibiotics.

Anti seizure medications

Some seizure medications, such as phenytoin (Dilantin), carbamazepine (Tegretol), phenobarbitol, and primidone (Mysoline), may lower levels of calcium in the body. Some doctors recommend taking vitamin D along with anti seizure drugs to keep calcium levels up. Take doses of calcium and anti seizure medications at least 2 hours apart because each interferes with the absorption of the other.

Supporting Research

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Avgerinos DV, Leitman IM, Martinez RE, Liao EP. Evaluation of markers for calcium homeostasis in a population of obese adults undergoing gastric bypass operations. J Am Coll Surg. 2007;205(2):294-297.

Barrett-Connor E, Wade SW, Downss RW, et al. Self-reported calcium use in a cohort of postmenopausal women receiving osteoporosis therapy: results from POSSIBLE US. Osteoporosis Int. 2015;26(8):2175-2184.

Bauman WA, Shaw S, Jayatilleke E, Spungen AM, Herbert V. Increased intake of calcium reverses vitamin B12 malabsorption induced by metformin. Diabetes Care. 2000;23(9):1227-1231.

Bendich A. The potential for dietary supplements to reduce premenstrual syndrome (PMS) symptoms [review]. J Am Coll Nutr. 2000;19(1):3-12.

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Boonen S, Lips P, Bouillon R, Bischoff-Ferrari HA, Vanderschueren D, Haentjens P. Need for additional calcium to reduce the risk of hip fracture with vitamin d supplementation: evidence from a comparative metaanalysis of randomized controlled trials. J Clin Endocrinol Metab. 2007;92(4):1415-1423.

Borghi L, Schianchi T, Meschi T, et al. Comparison of two diets for the prevention of recurrent stones in idiopathic hypercalciuria. N Engl J Med. 2002;346(2):77-84.

Bostick RM, Fosdick L, Grandits GA, Grambsch P, Gross M, Louis TA. Effect of calcium supplementation on serum cholesterol and blood pressure. Arch Fam Med. 2000;9(1):31-38.

Caan B, Neuhouser M, Aragaki A, Lewis CB, Jackson R, LeBoff MS, et al. Calcium plus vitamin D supplementation and the risk of postmenopausal weight gain. Arch Intern Med. 2007;167(9):893-902.

Chan JM, Stampfer MJ, Ma J, Gann PH, Gaziano JM, Giovannucci EL. Dairy products, calcium, and prostate cancer risk in the Physicians’ Health Study. Am J Clin Nutr. 2001;74(4):549-554.

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Consensus Opinion. The role of calcium in peri- and postmenopausal women: consensus opinion of the North American Menopause Society. Menopause. 2001;8(2):84-95.

Dagnelie PC, Schuurman AG, Goldbohm RA, Van den Brandt PA. Diet, anthropometric measures and prostate cancer risk: a review of prospective cohort and intervention studies. BJU Int. 2004;93(8):1139-1150.

Davies KM, Heaney RP, Recker RR, et al. Calcium intake and body weight. J Clin Endocrinol Metab. 2000;85(12):4635-4638.

Emkey R, Emkey G. Calcium metabolism and correcting calcium deficiencies. Endocrinology and Metabolism Clinics. 2012;41(3):527-556.

Giovannucci E, Liu Y, Stampfer MJ, Willett WC. A prospective study of calcium intake and incident and fatal prostate cancer. Cancer Epidemiol Biomarkers Prev. 2006;15(2):203-210.

Gonnelli S, Campagna MS, Montagnani A, et al. Calcium bioavailability from a new calcium-fortified orange beverage, compared with milk in healthy volunteers. Int J Vitam Nutr Res. 2007;77(4):249-254.

Grau MV, Baron JA, Sandler RS, et al. Prolonged effect of calcium supplementation on risk of colorectal adenomas in a randomized trial. J Natl Cancer Inst. 2007;99(2):129-136.

Gulson BL, Mizon KJ, Palmer Jm, Korsch MJ, Taylor AJ. Contribution of lead from calcium supplements to blood lead. Environ Health Perspect. 2001;109(3):283-288.

Heaney RP, Dowell SD, Bierman J, Hale CA, Bendich A. Absorbability and cost effectiveness in calcium supplementation. J Am Coll Nutr. 2001;20(3):239-246.

Hermensen K. Diet, blood pressure and hypertension. Br J Nutr. 2000;83(Suppl 1):S113-S119.

Hiller JE, Crowther CA, Moore VA, Willson K, Robinson JS. Calcium supplementation in pregnancy and its impact on blood pressure in children and women: follow up of a randomised controlled trial. Aust N Z J Obstet Gynaecol. 2007;47(2):115-121.

Hofmeyr G, Duley L, Atallah A. Dietary calcium supplementation for prevention of pre-eclampsia and related problems: a systematic review and commentary. BJOG. 2007;114(8):933-943.

Jänne PA, Mayer RJ. Chemoprevention of colorectal cancer. N Engl J Med. 2000;342(26):1960-1968.

Kampman E, Slattery ML, Caan B, Potter JD. Calcium, vitamin D, sunshine exposure, dairy products and colon cancer risk (United States). Cancer Causes Control. 2000:11(5):459-466.

Krall EA, Wehler C, Garcia RI, et al. Calcium and vitamin D supplements reduce tooth loss in the elderly. Am J Med. 2001;111(6):452-456.

Krauss RM, Eckel RH, Howard B, et al. AHA dietary guidelines. Revision 2000: A statement for healthcare professionals from the Nutrition Committee of the American Heart Association. Circulation. 2000;102(18):2284-2299.

Lappe JM, Travers-Gustafson D, Davies KM, Recker RR, Heaney RP. Vitamin D and calcium supplementation reduces cancer risk: results of a randomized trial. Am J Clin Nutr. 2007;85(6):1586-1591.

Larsson SC, Orsini N, Wolk A. Dietary calcium intake and risk of stroke: a dose-response meta-analysis. Am J Clin Nutr. 2013;97(5):951-957.

Lin Y-C, Lyle RM, McCabe LD, et al. Dairy calcium is related to changes in body composition during a two-year exercise intervention in young women. J Am Coll Nutr. 2000;19(6):754-760.

Martin BR, Davis S, Campbell WW, Weaver CM. Exercise and calcium supplementation: effects on calcium homeostasis in sportswomen. Med Sci Sports Exerc. 2007;39(9):1481-1486.

Myers VH, Champagne CM. Nutritional effects on blood pressure. Curr Opin Lipidol. 2007;18(1):20-24.

Nakamura K, Saito T, Kobayashi R, et al. Effect of low-dose calcium supplements on bone loss in perimenopausal and postmenopausal Asian women: a reandomized controlled trial. J Bone Miner Res. 2012;27(11):2264-2270.

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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.

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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

What vitamin ensures the absorption of calcium in the body

THERE ARE CONTRAINDICATIONS. SPECIALIST CONSULTATION IS REQUIREDVitamin DB group vitaminsCalciumMagnesiumZinc

Contents of the article

• What effect does calcium have on the human body?
• Which vitamin ensures the absorption of calcium in the body?
• Which foods are best for calcium absorption
• What foods flush calcium out of the body
• Sources

Calcium (Ca) is one of the few elements that almost every cell needs. Without it, the full formation of tissues and the normal course of biochemical processes are impossible. The body cannot synthesize Ca on its own. Food and special additives provide its replenishment.

But in order to replenish the reserves, it is not enough to receive the necessary doses of the microelement. You also need to create conditions for its assimilation. A number of useful substances contribute to this process. What vitamin ensures the absorption of calcium and what is the role of this nutrient?

What effect does calcium have on the human body?

The distribution of Ca in the body is uneven – 99% of the element is contained in the teeth and bones, and only 1% is distributed to other organs. The substance comes in from the outside, and its excretion is provided by the kidneys and intestines.

Functions performed by Ca:

• Balances the processes of excitation and inhibition in the cerebral cortex
• Necessary for bone formation and mineralization of teeth
• Affects the heart rhythm and blood clotting
• Participates in the formation of many hormones and enzymes;
• Helps to strengthen the immune system

The substance provides bone strength. At the same time, bone tissue acts as a kind of depot for its storage. With a deficiency of an element, the body begins to use these reserves. Prolonged removal of the mineral from the bones leads to osteoporosis, deterioration of the central nervous system (CNS) and heart, tooth decay, and the development of allergic reactions.

In a child’s body, calcium deficiency is manifested by metabolic disorders, pathological formation of the musculoskeletal system and teeth, and poor sleep.

Mineral requirements vary with age. In addition, gender, lifestyle, and the presence of diseases matter. Large doses of the nutrient (up to 1500 mg) are necessary for women during pregnancy, breastfeeding, postmenopausal women.

However, an excess of the substance can also lead to health problems. The use of more than 2.5 mg of calcium per day causes a deterioration in appetite, constipation, increased blood pressure (BP), convulsions, and increases the risk of calculus formation. Therefore, the mineral should enter the body only in the required quantities. And for its full assimilation, it is necessary to take preparations additionally enriched with other vitamins and microelements.

Which vitamin ensures the absorption of calcium in the body?

Ca absorption is a complex process, for which vitamin D is primarily important. It improves the absorption of the mineral in the small intestine and helps strengthen bones. With a lack of vitamin, calcium can be poorly absorbed even when taken in the right quantities.

Additionally, vitamins act as a support group:

• C – accelerates the maturation of collagen, which acts as a natural support for bone tissue, skin, blood vessels. Protects blood vessels and the heart, prevents the development of allergies.
• B6 – improves the absorption of magnesium, necessary for the full functioning of the central nervous system.
• K1 – prevents osteoporosis. Together with vitamin D, it is involved in the synthesis of osteocalcin, which helps to retain calcium. Reduces the risk of fractures.

Minerals are also needed for better absorption of Ca: magnesium (Mg), phosphorus (P), zinc (Zn), iodine (I).

Fully provide the body’s need for calcium and its maximum assimilation of such combined preparations as Calcium D-3 Nikomid-Forte, Calcemin, Osteogenon. But you can take them only as prescribed by a doctor. In the absence of the opportunity to consult with a specialist, stocks can be replenished with food.

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All products Pyridoxine (Vitamin B6)

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All products Iodine

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From which foods calcium is best absorbed

Many foods are rich in calcium. To replenish the body with a mineral, you need to include in the diet:

• Sesame seeds – most Ca contains seed coats, so you need to use unpeeled seeds. Peeled sesame seeds practically do not bring benefits.
• Milk and dairy products – the element is best absorbed from pasteurized milk. UHT and sterilized dairy products contain much fewer substances that help good absorption of Ca.
• Greens, vegetables, nuts, berries and fruits – compared to milk, they have less calcium. The element is best absorbed from raw vegetables and fruits.

Combining these products, you can provide the body with the necessary amount of the substance. However, Ca is easily washed out. Therefore, it is necessary not only to saturate the body with a mineral, but also to prevent its leaching.

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All products Calcium-D3 Nycomed

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contribute to its leaching from the bone tissue. These include:

• Palm oil – prevents the absorption of calcium and many useful substances.
• Coffee – flushes Ca and other minerals from the body. No more than 4 cups of coffee with a capacity of 30 ml are allowed per day.
• Sweets – disrupt the intestinal microflora, in which all useful substances are absorbed.
• Sweet water – also disrupts the functioning of the intestines and interferes with the absorption of the trace element. Some drinks contain caffeine, which washes away beneficial elements.

In addition, products with a high salt content, animal fats, and all alcoholic beverages interfere with the absorption of the mineral and contribute to its leaching.

If you think you need extra calcium, see your doctor and have your Ca tested. Do not use special additives without the appointment of a specialist. Even the most harmless at first glance, vitamins and minerals can be harmful to health. Their dosage, method and duration of use is determined only by a doctor.

THERE ARE CONTRAINDICATIONS. SPECIALIST ADVICE NEEDED

Resources

• Vitamins and minerals: Calcium, NHS UK
• Calcium, US National Institutes of Health
• Calcium Supplements & Absorption, Medical University of South Car Olins

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What foods are required to restore calcium in the body?

Find out which foods are rich in calcium and how to use them correctly for the best replenishment of this important mineral for bones and health. Here you will find a list of products and tips for preparing them.

Calcium is one of the most important elements for healthy bones, teeth, muscles and the nervous system. A lack of calcium can lead to osteoporosis, dental caries, and a tendency to fracture. To avoid these problems, you need to make sure you are eating enough calcium-rich foods.

One of the main sources of calcium is dairy products: milk, cottage cheese, cheese, yoghurts. You can also replenish calcium by eating fish and seafood, nuts, legumes, pumpkin and sunflower seeds, green vegetables and fruits, as well as some types of bread and cereal.

When choosing foods, take into account their digestibility by the body. So, calcium from milk and dairy products is absorbed better than from vegetables, so these foods should be consumed more. In addition, for better absorption of calcium, it is necessary to consume a sufficient amount of vitamin D, which is found in fish oil, egg yolk, fish oil, and mushrooms.

What foods restore calcium in the body?

Calcium is one of the most important minerals for our body, because it is responsible for the health of bones, teeth, muscles and other tissues. To strengthen your body and restore the level of calcium in your bones and teeth, you need to include foods rich in this mineral in your diet.

Dairy products are the first food to be consumed. They contain large amounts of calcium and phosphorus, which interact with each other and help strengthen bones and teeth. In addition, protein foods such as cottage cheese, cheese and yogurt contain casein, an element that helps improve calcium absorption in the intestines.

Vegetables and fruits are another group of foods rich in calcium. In particular, these are broccoli, cabbage, spinach, beans, radishes, apricots, dates and oranges. They contain vitamin D and other elements that promote better absorption of calcium.

Among fish, scallops and other seafood, many species contain calcium, phosphorus and vitamin D. For example, mackerel, salmon and pink salmon are especially beneficial for nutrition, as they are rich not only in calcium, but also in omega-3 fatty acids, which are needed for heart health.

It is important to understand that the restoration of calcium in the body is a process that takes time and the right approach. It is necessary to include a variety of foods in the diet, monitor your health and supplement nutrition with vitamin complexes containing calcium and other necessary elements.

Dairy products:

Dairy products are a good source of calcium. It can be various types of cheeses, milk, yogurt, kefir, cottage cheese.

Milk is one of the easiest and most affordable sources of calcium. One glass of milk (250 ml) contains about 300 mg of calcium.

cheeses are an excellent source of calcium. Fatty cheeses are especially useful, as they contain more calcium. Cheeses such as processed, parmesan, ricotta, mozzarella, roquefort and cheddar contain 200 to 700 mg of calcium per 100 grams.

Yogurt and kefir are useful even for those who do not tolerate dairy products well. They contain up to 400 mg of calcium in 200 grams of the product.

Cottage cheese is a source of not only calcium, but also other useful substances such as protein, fat and trace elements. 100 grams of cottage cheese contains about 120 mg of calcium.

Dairy products are not only a great example of calcium-rich foods, but they are also highly digestible and tasty, making them an excellent choice for daily nutrition.

Fish and seafood:

Fish and seafood are among the best sources of calcium. Some types of fish, such as salmon, sardines, and tuna, are high in calcium. This makes fish and seafood an excellent choice for those looking to restore calcium levels in the body.

There are also other seafood products that contain calcium. Shrimps, oysters, crabs and other seafood are also rich sources of calcium. At the same time, they contain a lot of protein and other nutrients, making them beneficial for human health.

Fish and seafood rich in calcium:

Product
Calcium content, mg per 100 g

9 0179

Salmon (red)	214 mg
Sardines (canned)	382 mg
Tuna (canned)	247 mg
Shrimp (cooked)	97 mg
Oysters (smoked)	90 mg

restore calcium in the body, it is recommended to avoid large amounts of fat and salt. Canned fish products may contain more salt, so we recommend choosing fresh fish and seafood or canned fish with less salt.

Vegetables and herbs:

Broccoli. Broccoli is a rich source of calcium, vitamin C, K and antioxidants. It is recommended to eat raw, baked or boiled.

Spinach. Spinach is one of the best sources of calcium and contains a whole complex of vitamins: A, C, E, K, B1, B2, B6. It is recommended to eat in green salads or stew, but not infrequently mixed with other vegetables.

Cabbage. Cabbage contains calcium, iron, folic acid and B vitamins. Recommended as a baked snack, boiled or salad.

Fresh herbs. Parsley, dill, basil, arugula and onion feathers contain calcium, vitamin K and magnesium. It is recommended to add fresh green herbs to salads, pancakes and soups.

Carrot. Carrots, in turn, are rich in carotene and pectin fibers, and also contain calcium. It is recommended to eat as a raw snack, baked in the oven or added to soups and vegetable salads.

By including these vegetables and greens in your diet, you will provide additional intake of calcium, which is so necessary for healthy bones, teeth and the healthy functioning of the body as a whole.

Fruits and berries:

Fruits and berries are a valuable source of vitamins, minerals and antioxidants. Some of them contain calcium, which is necessary for healthy bones and teeth, as well as for the proper functioning of muscles and the nervous system.

Figs are among the fruits rich in calcium. One fig contains about 20 mg of calcium. Pomegranates, grapes, prunes and apricots are also rich in calcium.

Berries, on the other hand, are also a rich source of calcium. Particularly beneficial for bone health are currants, cranberries, hawthorn, and black currants. In addition, berries contain many other beneficial substances, such as vitamins C and E, folic acid, and anthocyanins.

Diversify your diet, eat fruits and berries every day and get the maximum benefit for your health!

Nuts and seeds:

Nuts and seeds are an excellent source of calcium and other minerals needed for healthy bones and teeth. Among them stand out:

• Almonds – contains a huge amount of calcium, magnesium and vitamin E, which strengthens bones and teeth. It also contains protein, which is needed for tissue growth and repair.
• Hazelnut – rich in calcium, phosphorus, magnesium, iron and vitamins B and E. It also contains phytochemicals that help prevent bone and tooth decay.
• Pumpkin seeds are an excellent source of calcium, magnesium and iron. They also contain vitamins B and E, which help strengthen bones and teeth.
• Hazelnut – rich in calcium, magnesium, zinc and vitamin E. It also contains protein that is needed for tissue growth and repair.

Adding nuts and seeds to your diet can help strengthen bones and teeth and prevent bone loss.

Cereals and Grains:

Oatmeal is one of the best foods to eat if you need to restore calcium levels in your body. Oatmeal contains a lot of phytoestrogens that help in this process.

Buckwheat is also rich in phytoestrogens and calcium. It consists of granules that contain the smallest particles, vigilantly monitor the health of bones and actively participate in their restoration.

Rice is an indispensable product in the diet to restore calcium levels, it has a high amount of nutrients. Rice contains minerals such as magnesium, potassium, iron and calcium.

Semolina is another calcium rich food. It also contains vitamin D, which is essential for better absorption of calcium in the body.

Wheat contains not only calcium, but also many other useful substances, such as iron, vitamin B, magnesium and zinc.

In general, those who want to restore calcium in the body should not forget about cereals and cereals, which contain many useful minerals and vitamins.

Protein Products:

Proteins are one of the body’s most important building blocks and are involved in many processes, including tissue repair and the formation of hormones and enzymes. Protein-rich foods will help restore calcium levels in the body, as calcium is a necessary component for protein synthesis.

• Meat and poultry: chicken, beef, pork, turkey, fish.
• Dairy products: milk, yogurt, cheese, kefir, cottage cheese.
• Eggs: egg white contains about 6 grams of protein and is an excellent source of calcium.
• Legumes: beans, peas, lentils, soybeans.

However, proper protein synthesis also requires adequate intake of vitamin D, which promotes calcium absorption. So be sure to fortify your diet with vitamin D blocking foods like fish oil, cod liver oil or egg yolks.

Brown bread and cereal baked goods:

Brown bread and cereal baked goods are a valuable source of calcium, especially when whole grain flour is used. Whole grain bread contains all the valuable fiber, vitamins and minerals found in wheat grains. It is also rich in protein, iron and zinc, the main food components that are essential for health.

When choosing bread, make sure it contains calcium. Bread with added milk or yogurt usually contains more calcium than regular bread. Many retail chains also offer special bread enriched with calcium and other trace elements.

In addition, a variety of buns, pies and other products can be made from grain products. But do not forget that we are talking about the main component – flour. Look out for pasta, cereals, and other grains, as these too can contain calcium and other important nutrients.

Juices and drinks:

Milk is one of the most popular sources of calcium, especially for children. It also contains vitamin D, which helps calcium absorption even better. Although milk is too high in calories, it can be replaced with low-calorie kefir or yogurt.

Juices and drinks is another way to get the calcium you need. Juices from fresh fruits and vegetables are rich in many beneficial substances, including calcium. But be aware that many bottled juices are high in sugar and can be very high in calories. It is best to drink natural juices or water with the addition of lemon to get calcium and other beneficial vitamins and minerals.

Tea and coffee also contain some calcium. However, excessive consumption of coffee and tea can reduce the absorption of calcium in the body. Therefore, it is recommended to limit the amount of coffee and tea you drink and replace them with other drinks.

Mineral water is another source of calcium. Some brands of mineral water contain a high concentration of calcium. Check the ingredients on the label to make sure your mineral water contains enough calcium.

Sports Drinks is another way to get calcium and other health benefits. But you need to be careful, as many sports drinks contain a lot of sugar and additives that are not very good for our body. It is best to choose natural drinks and water with added electrolytes.

Mineral water:

Mineral water is a mineral-rich drink that helps restore calcium in the body. It is known that the location and composition of the source affect the amount and type of minerals contained in the water.

• Sulphate mineral water: contains an increased amount of sulphates, which improve blood circulation and calm the nervous system. It also helps to remove toxins.
• Chloride mineral water: rich in chlorides, which have an antiseptic effect and help fight infectious diseases.
• Hydro-carbonate mineral water: contains hydrocarbons, which contribute to the normalization of the acid-base balance of the body.

Mineral water is an excellent source of calcium, essential for maintaining healthy bones and teeth. Regular consumption of mineral water will help fill the calcium deficiency in the body and prevent the development of bone diseases such as osteoporosis.

Tea and coffee:

Tea and coffee are beverages that many people drink every day. However, if you want to restore the level of calcium in the body, you should limit their intake.

Black tea, green tea and coffee contain tannins, substances that can increase urinary calcium loss. In addition, coffee also contains caffeine, which can cause calcium to be depleted from bones.

If you are not ready to give up tea and coffee completely, include other calcium-rich foods in your diet to compensate for the losses. For example, dairy products, nuts, green vegetables, and fish are rich in calcium and can help fill in calcium.

• Limit tea and coffee intake to restore calcium in the body
• Black tea, green tea and coffee contain tannins that can deplete calcium
• Coffee contains caffeine, which can deplete calcium from bones
• Remember to compensate for calcium loss by eating other foods rich in this mineral

Ice cream and sweets:

Although ice cream is not a major source of calcium, it may contain small amounts of this important mineral. However, eating a lot of sweets can lead to a decrease in the concentration of calcium in the body.

With a large consumption of sweets, especially with the addition of chocolate, coffee and tea, an increase in the excretion of calcium in the urine is observed in the body, which can lead to the development of bone diseases.

If you can’t resist treats like sweets and ice cream, it’s a good idea to opt for less unhealthy options like popsicles, sorbets, and natural fruits and berries for a sweet snack.

Fermented milk drinks:

Kefir. Kefir is one of the most useful sources of calcium. It contains more calcium than most other dairy products due to the fermentation process. Kefir also contains probiotics, which help improve digestion.

Curd. Cottage cheese contains a large amount of calcium. It is also rich in proteins, which make it easier for calcium to be absorbed. Cottage cheese pairs easily with other foods, such as vegetables or fruits, so it’s easy to add to your diet.

Yogurt. Not only kefir, but also yogurt contains a sufficient amount of calcium. Especially when yogurt is made with skim milk. Yogurt also contains probiotics and vitamins that are good for bone health.

Yogurt. Curdled milk is a rich source of calcium, which also contains many beneficial bacteria after fermentation. These will be probiotics that will help improve the functioning of the digestive system and, accordingly, improve the absorption of calcium.

Ryazhenka. Ryazhenka is also a fermented milk product that contains a large amount of calcium. In addition, fermented baked milk contains bifidobacteria, which are considered beneficial for digestion, so this is a good choice for strengthening bones and overall human health.

Food additives:

Calcium preparations. The main sources of calcium in the human body are dairy products, nuts, fish and green vegetables. However, in case of a lack of calcium in the body, some people prefer to take calcium supplements. Calcium is most readily absorbed in the body in the form of calcium carbonate, calcium lactate, or gluconate.

Vitamin D. This vitamin helps the body absorb calcium and is essential for maintaining healthy bones. It also plays a role in protecting the nervous system and the immune system. Vitamin D can be obtained from certain foods, such as fish liver oil, egg yolks, and mushrooms. Vitamin D is also added to some calcium supplements.

Magnesium preparations. Magnesium plays an important role in calcium absorption. It is also essential for regulating heart rate and maintaining a healthy nervous system. Magnesium can be obtained from foods such as nuts, green vegetables, and whole grains. If necessary, you can take magnesium supplements.

Phosphates. Phosphates also help the body absorb calcium as part of bone tissue. Phosphates can be obtained from meat, fish and dairy products. However, excess phosphate can impair calcium absorption, so it should be consumed in reasonable amounts.

Micronutrient complexes. Micronutrient complexes may contain calcium, magnesium, phosphate, vitamin D, and other minerals and vitamins needed to maintain healthy bones and the body as a whole. However, before taking such drugs, you should consult with a specialist and make sure they are safe and effective.

Urbechi and oils:

Urbechi , or crushed seeds, contain vitamin D and calcium, making them an excellent source for restoring calcium in the body. They can be added to various dishes such as oatmeal, yogurt or smoothies.

There are many types of oils that contain calcium. For example, flax seed oil contains about 7% calcium per teaspoon, while sesame oil contains over 1% calcium per serving.

Oils that include fortified supplements such as vitamin D or calcium can also be a good source of calcium. They help restore calcium, especially in those people who are deficient in this important nutrient.

• How to choose oils and urbech?
• Buy natural products free of additives and preservatives.
• Look for calcium and vitamin D content on labels.
• Remember to learn how to use these foods in your cooking to get the most health benefits.

Spices and herbs:

Herbal products contain many trace elements that help calcium absorption. These include spices and herbs. For example, cinnamon, ginger, and turmeric contain manganese, which plays an important role in mineral metabolism in the body. Also, dill and parsley contain magnesium, which promotes the absorption of calcium.

In addition, garlic, basil and rosemary contain silicon, which not only strengthens bones, but also promotes their growth and healing. It also reduces the risk of osteoporosis and other diseases of the musculoskeletal system.

• Cinnamon – rich in manganese, promotes calcium absorption;
• Ginger – contains manganese, which helps strengthen bones;
• Turmeric – rich in manganese, facilitates the absorption of calcium;
• Dill – contains magnesium, which helps the absorption of calcium;
• Parsley – rich in magnesium, helps to strengthen bones and teeth.

Silicon content of some herbs and spices:

Herb/Spice
Silicon content, mg per 100 g

90 184 11.0

Rosemary	17.0
Garlic	14.0
Basil
Parsley	6.20

Foods rich in vitamin D:

Fish. Sea fat, salmon, mackerel, herring, eel and other fish are high in vitamin D, particularly vitamin D3. It is not necessary to eat fish every day, but eating it at least 2-3 times a week will be beneficial for health.

Dairy products. Milk, yogurt, cheese and cottage cheese are also rich sources of vitamin D. Choose fatty foods as they contain more vitamin D than low fat foods.

Eggs. The vitamin D found in the yolk makes eggs a good choice for those looking to maintain their calcium levels in the body. One egg a day can be an excellent source of vitamin D.

Mushrooms. Although mushrooms are not the richest source of vitamin D, they can still significantly improve it. The resulting level of vitamin D after eating mushrooms depends on the method of their preparation: with prolonged sauteing, vitamin D burns out.

Reinforced products. Some brands of margarine and orange juice may be fortified with vitamin D. These products are a useful method of obtaining vitamin D, it is recommended to choose quality and proven manufacturers.

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Q&A:

What foods should be consumed in calcium deficiency?

Calcium-rich foods such as milk, yogurt, cheese, cottage cheese, green vegetables (broccoli, spinach), seeds and nuts (hazelnuts, almonds), soft-boned fish (sardines, salmon) should be consumed.