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Calcium is a vital nutrient that helps maintain strong bones. If you believe your diet isn't providing enough calcium, you might consider supplements. However, the body absorbs calcium from food better than from supplements; therefore, you need to take certain steps to ensure maximum absorption of calcium from supplements.
Steps
Enhancing Calcium Absorption
Add magnesium. Magnesium helps the body absorb calcium. Additionally, it contributes to bone strength. Ensure your daily diet provides enough magnesium to support calcium absorption from supplements.
- To increase magnesium intake, consume whole grains, vegetables like green/yellow zucchini, green beans, broccoli, cucumbers, spinach, and nuts.
- Women need 310mg of magnesium daily if under 30 and 320mg if over 30. Men require 400mg before 30 and 420mg after 30. About 30 grams of almonds contain roughly 80mg of magnesium.
Take calcium supplements in small doses throughout the day. If you need more than 500mg of supplements daily in addition to dietary calcium, split the doses. The body can only absorb 500mg of calcium at a time.
- Exceeding the body's calcium needs is risky. Excess calcium increases the risk of kidney stones and contributes to cardiovascular issues.
- Teenagers and young adults (ages 9 to 18) require 1,300mg of calcium daily.
Ensure adequate vitamin D intake or take vitamin D supplements. This vitamin also aids calcium absorption. Due to this connection, most milk is fortified with vitamin D to enhance calcium uptake.
- Many dairy products like butter, cheese, and milk contain vitamin D. Fortified cereals and fish are also excellent sources.
- Adults under 70 need 600 international units of vitamin D daily, while those over 70 require 800. For example, 85 grams of swordfish provide 566 units, and a cup of milk offers 115 to 124 units per serving.
Take calcium carbonate with meals. This form of calcium, available in supplements, works best when consumed with food. Food stimulates stomach acid production, aiding nutrient absorption.
- Other forms, like calcium citrate, don't require food and are ideal for individuals with digestive issues, such as irritable bowel syndrome, though they are more expensive.
Space iron and calcium supplements by at least 2 hours. This rule also applies to multivitamins containing iron.
- Since the body processes iron and calcium similarly, taking them together hinders nutrient absorption.
- This principle also applies to foods and beverages consumed with iron or calcium supplements. Avoid pairing calcium supplements with iron-rich foods like liver or spinach, and vice versa.
Avoid consuming foods high in phytic acid and oxalic acid with calcium supplements. These acids bind to calcium, making it harder for the body to absorb. Many magnesium-rich foods also contain these acids, so while magnesium is important, avoid combining them with calcium supplements.
- For example, spinach, nuts, rhubarb, sweet potatoes, beans, and collard greens are high in these acids. Whole grains and wheat also contain them but have less impact on calcium absorption compared to other foods.
Avoid excessive alcohol consumption. Alcoholic beverages reduce the body's ability to absorb calcium. On average, women should not drink more than one glass of alcohol per day, and men should limit themselves to two glasses.
- "One glass" is equivalent to 350ml of beer, 145ml of wine, or 45ml of spirits.
Understanding Your Calcium Needs
Calculate the calcium in your diet. To determine your calcium intake, use a food diary. Simply record everything you eat daily, including portion sizes. This will help you estimate the calcium content in the foods you consume.
- For example, one cup of yogurt contains 415mg of calcium. So, if you eat one and a half cups of yogurt in a day, your body receives 622.5mg of calcium from yogurt.
Know how much calcium you need. If you're under 50, you need about 1,000mg of calcium daily. Those over 50 should increase their intake to 1,200mg per day.
- Avoid exceeding 2,500mg of calcium. While you can consume more than the minimum daily requirement, it's best not to exceed 2,500mg from both diet and supplements.
Consult your doctor to determine if you need calcium supplements. Your doctor can assess your dietary needs and recommend whether supplements are necessary. They can also suggest the right type of calcium for you and check for potential interactions with medications or serious side effects.
Understanding the risks. Some individuals rely heavily on calcium. For instance, if you have osteoporosis or are in a high-risk group, it's crucial to ensure your body receives the necessary daily calcium intake, as this helps maintain strong and healthy bones.
Advice
- The body absorbs calcium more effectively from food than from supplements. Whenever possible, aim to meet your calcium needs through your diet rather than relying on supplements. Additionally, calcium-rich foods contain other nutrients that aid in the absorption and utilization of calcium.
- Foods high in calcium include canned fish with bones like sardines, beans, dried lentils, oats, almonds, sesame seeds, and dairy products such as milk, cheese, yogurt, etc.
- Avoid excessive consumption of caffeinated beverages. If you drink more than two cups of caffeinated drinks daily, it's essential to cut back as they can reduce your body's calcium levels.
Warning
- If you're undergoing treatment for thyroid disorders, calcium, iron, and magnesium supplements should be taken at least four hours apart from thyroid medication to ensure optimal absorption.
- Some calcium supplements, particularly calcium carbonate, may cause bloating, gas, and constipation. If you experience discomfort, consider switching to calcium citrate.
