Calcium Supplements,
not just for bones…

Calcium Supplements are described as being essential for building and maintaining strong bones. There is a lot more to know about calcium.It’s about your lifestyle, absorption rates and preventing bone loss. Bone is a living tissue, constantly breaking down and reforming. 97% of calcium in your body is found in your bones.

Bone growth happens from when you first start to develop until you are in your 20’s. 45% of the bone mass is created in your teenage years.

After that, you cannot add calcium to your bones, you can only lose it. You can see why it is so important for teenagers to get their calcium.

Calcium is also needed for nerve, muscle, and blood clotting functions. After your teenage years, if you are not taking a calcium supplement, your body will absorb calcium from where it’s stored in your bones.

The body does not make calcium naturally; it needs to come from food and supplements.

We need Vitamin D to absorb calcium. Our bodies make Vitamin D with exposure to Ultraviolet B rays of the sun, 20 minutes a day (without sunscreen blocking it).

Here are some recommendations from studies that have been made.Keep in mind how much calcium supplements can be absorbed for your total daily amount. Your body can only absorb 500 to 600 mg of calcium at one time.

Ages:

• 1-3----- 500mg
• 4-8----- 800mg
• 9-18---- 1,300mg
• 19-50--- 1,000mg
• 51+----- 1,200mg

Some exceptions to the above recommendations:

• Pregnant and Lactating Women 1,300mg
• Men - 500 mg (higher amounts have been linked to increased risks of prostate cancer, one 8-oz glass of milk is around 300 mg).
• Women after menopause (not on hormone replacement) - 500 to 700 mg calcium citrate with meals twice a day. Total daily amount should be 1,000-1,400 mg (can lose bone mass after menopause).

Food with calcium: (Dairy products vary a little with non-fat, low fat, whole)

• 8 oz Yogurt- 300mg
• 8 oz Milk- 300mg
• 1 oz Cheese- 213mg
• 3 ½ oz Cottage cheese- 94mg
• 2/3 cup Spinach- 89mg
• 2/3 cup Peanuts and skins- 69mg
• 3 ½ oz Broccoli- 130mg
• 3 ½ oz Kale- 187mg
• 3 ½ oz almonds- 254mg
• 3 ½ oz canned sardines with bones- 300-437mg

A 6 oz. Yogurt supplies 25-35% of adult’s daily calcium requirement.

Dairy products have the most concentrated amount and are better absorbed.

The body absorbs calcium supplements at the rate of 23-37%. Calcium absorption can vary with age, diet and estrogen level.

Examples of absorption rates:

*Food with calcium - milk and cheese 32.4% - Spinach 13.2%.

*Supplemental calcium – Citramalate, Carbonate, Citrate and Chloride range from 23 to 32%, a little more with food (29 to 37%).

Ways to improve absorption…

1. Inulin, a fiber found in yogurt, increases the growth of probiotics in the large intestine for better digestion of calcium supplements with an added benefit of 20% more absorption. In 2005, research has found that Inulin can also increase bone density in adolescents and it helps get calcium to the bone. That is great news for adults!
2. Sunshine - We need Vitamin D to absorb calcium, our bodies make Vitamin D with exposure to ultraviolet B rays of the sun 20 minutes a day (without sunscreen blocking it).
3. Vitamin D Supplements, 400 IU daily, research is finding out how important and beneficial Vitamin D is, some have increased the amount to 1000 IU daily.
4. Food sources for Vitamin D - eggs, salmon, mackerel, tuna, sardines, milk, and cereal.
5. Vitamin K - 120 mcg for men, 90 mcg for women.
6. Lactose - it may double the calcium absorption.
7. Stomach Acid - helps calcium dissolve for better absorption.
8. Moderate Exercise - Surgeon General recommends ½ hour of exercise 5 days a week.
9. Drinking Milk.

What can reduce absorption…

1. Oxalates found in spinach, chocolate, rhubarb, walnuts and the tannins in tea bind calcium into insoluble complexes and make it more difficult to absorb.
2. Phytates found in bran, cereals, seeds and beans.
3. Soy is high in phytates but also has isoflavones that absorb calcium and balances out the phytates.
4. Caffeine and too much protein can cause calcium loss from bones.
5. Preformed Vitamin A (Retinol or Vitamin A Palmitate) can weaken bones, Vitamin A in Beta Carotene form is the one to take for healthy bones.

Additional benefits of adequate calcium supplements…

1. Less body fat.
2. Blood pressure is lower with low fat dairy products, fruits, and vegetables.
3. Reduces symptoms of PMS.
4. Current research shows that people that had kidney stones now have them a lot less when they take adequate amounts of calcium.

Other minerals and weight bearing exercise are also important for maintaining bone mass.

According to studies, it looks like people are not getting enough calcium today.This concerns me and I hope this information will help people realize how important this is and what you can do about it.

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