The role of calcium in bone health is indisputable. We've previously talked about food sources of calcium; we will spend some time discussing the different nutrients necessary for absorption as well as forms of calcium supplements.
The Dietary Reference Intake DRI for calcium for adults is 1000mg -1300mg depending on age and gender. As one serving of dairy product provides ~300mg of calcium, those who do not consume enough calcium from food sources may need calcium supplements to meet their daily requirement.
Heavy exercising hinders calcium uptake, but moderate exercise promotes it. Insufficient vitamin D intake, or the ingestion of excessive amount of phosphorus and magnesium, also hinders the uptake of calcium.If calcium is taken with iron, they bind together, preventing the optimal absorption of both minerals. It is therefore best to take calcium and iron at different times. Too much calcium can interfere with the absorption of zinc, and excess zinc can interfere with calcium absorption.
A diet that his high in protein, fats and/or sugar, meats, refined grains, and soft drinks (which are high in phosphorous) affects calcium uptake and can lead to increased excretion of calcium.
Drinking alcoholic beverages and coffee, eating junk foods, excess salt, and/or white flour also leads to the loss of calcium by the body. A diet based on foods such as vegetables, fruits, and whole grains, which consist of significant amounts of calcium but lower amounts of phosphorous, is preferable.
Calcium supplements are more effective when taken in smaller doses spread throughout the day and before bedtime. This mineral works less effectively when taken in a single megadose. Most experts agree that no more than 500 milligrams should be taken at one time as this is the maximum amount the body can absorb in one dose. However, because calcium also promotes a sound sleep when taken at night, and because a high fiber diet can interfere with calcium absorption, some recommend taking a single dose at bedtime.
When purchasing calcium supplements, be sure to look for the elemental calcium content, not the total content. For instance, a pill containing 500mg of Calcium Carbonate provides 200mg of elemental calcium. Hence one pill in this example only provides 200mg of calcium, not 500mg. Calcium is absorbed in small intestines. Not all calcium we consume will be absorbed. The amount of calcium absorbed is dependent on a number of factors such as the acidic condition in our intestines, Vitamin D level, estrogen level and the type of calcium supplement.
Different Types of Calcium Supplements