Guest Author - Carolyn Chambers Clark, ARNP, EdD

How calcium can help you

Calcium is a mineral that is vital for

*formation of strong bones, joints, teeth and for the maintenance of healthy gums
*regular heart beat heart
*transmission of nerve impulses
*lowering cholesterol levels
*prevention of heart and circulatory disease
*formation of muscle
*muscle contraction
*prevention of muscle cramps (leg cramps)
*blood clotting after you're cut or injured
*prevention of cancer
*protein structure of RNA and DNA
*provision of energy
*activation of enzymes, including lipase, which breaks down fats
*proper maintenance of cell membrane permeability
*correct neuromuscular activity
*healthy skin
*prevention of pre-eclampsia during pregnancy (the number 1 cause of maternal death)
*protection of bones and teeth from lead

Calcium deficiency in your diet can lead to

*aching joints
*brittle nails
*eczema
*elevated cholesterol
*high blood pressure
*palpitations
*insomnia
*muscle cramps
*nervousness
*numbness in the arms and/or legs
*pasty complexion
*rheumatoid arthritis
*arthritis
*rickets
*tooth decay
*foggy thinking
*convulsions
*depression
*delusions
*hyperactivity

Sources of calcium

Calcium comes in many forms, some more absorbable than others. Probably the most absorbable form of calcium comes from eating a diet rich in calcium.

*sardines
*salmon with bones
*seafood
*green leafy vegetables
*almonds
*asparagus
*blackstrap molasses
*broccoli
*buttermilk
*cabbage
*carob
*cheese (soy)
*chickory
*collards
*dandelion greens
*dulse
*fennel
*figs
*filberts
*flaxseeds
*goat's milk
*kale
*kelp
*mustard greens
*oats
*parsley
*peppermint
*prunes
*sesame seeds
*tofu
*turnip greens
*watercress
*whey
*yogurt

Factors that affect calcium absorption

*A diet high in protein, fat and or sugar reduces calcium uptake. The average American diet of meats, refined grains and soft drinks (which are high in phosphorus) increases the excretion of calcium from the body.

*A diet high in oxalic acid (almonds, beet greens, cashews, chard, cocoa/chocolate, kale, rhubarb, soybeans and cooked spinach) interferes with calcium absorption.

*Consuming alcoholic beverages, junk foods, coffee, excess salt and or white flour products leads to loss of calcium from the body.

*The amino acid lysine is necessary for calcium absorption. Food sources of lysine include eggs, fish, lima beans, potatoes, and soy products.

*Heavy exercise hinders calcium uptake, but moderate exercise promotes it.

*A diet based on vegetables, fruits and whole grains that contain significant amounts of calcium and magnesium and low levels of phosphorus is a good meal plan.

Calcium supplements: It's not that easy to get the right amount this way

*Take calcium supplements in small doses spread throughout the day and before bedtime for best absorption. Your last dose of the day can promote sound sleep.

*Avoid supplements containing D1-calcium-phosphate. It's insoluble and interferes with the absorption of nutrients in a multivitamin or multimineral.

*Avoid taking antacids as a source of calcium. When taken in sufficient quantity to serve as a major source of calcium, they neutralize stomach acid needed for calcium absorption.

*Avoid calcium supplements if you have a history of kidney stones or kidney disease.

*Check your supplement. Calcium in the form of calcium carbonate is only absorbable when taken with a meal and even then it's the most poorly absorbed (only 5-10%). Unlike the other inorganic forms of the mineral, calcium carbonate requires (and binds) the most acid. More acid is now required for the digestion of proteins, or else malabsorption (and indigestion) can occur.

*Instead, choose one of the organic forms. Absorption can run anywhere from 25 percent to as high as 95 percent. The best absorbed of the commercially available types are calcium orotate (90 to 95 percent absorbed), closely followed by calcium aspartate (85 percent absorbed). But they are not only the most expensive, they're also the hardest to find. Another really good one is calcium ascorbate, which gets you the benefit of vitamin C as the other part of the molecule, along with the fact that it's no longer an acidic form of vitamin C. The next best are the amino acid chelates, at 65-80 percent absorption, but these are still fairly expensive, and not as easily found. The best compromise of price, percentage of elemental calcium, and absorption is calcium citrate. The absorption is 30 to 35 percent, and the citric acid reduces the amount of stomach acids required for absorption. For most people, calcium citrate would be the most reasonable way to go.

*Don't take calcium as a supplements by itself. Calcium is not found in nature (in edible form) without magnesium, and they therefore should always be given together. Studies show that calcium alone may even be preferentially laid down in arterial walls rather than in bones. Phosphorous is also needed with calcium, but most people get enough of that mineral. For healthy bones, the calcium must also have not only magnesium, but also manganese, silica, boron, strontium, vitamin D in high doses, vitamin C, vitamin B-12, and more.

Fortunately, most calcium supplements aren't expensive, so you can take a lot of one that isn't that well absorbed and do okay, as long as you're getting a multi-mineral supplement that has the other needed minerals in it.

One obvious way to support the effectiveness of calcium supplements is to make sure you include plenty of calcium-rich and magnesium-rich foods in your diet.

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