Description
Calcium is the most abundant mineral in the body. Concentrated in our bones and teeth, this essential mineral is also found in our soft tissues (muscles, liver, stomach and intestines).
There are many forms of calcium. Perhaps the most well known is calcium carbonate, an insoluble salt naturally occurring in shells, limestone and chalk often used as an antacid. Calcium citrate is a salt of citric acid. Calcium chelate is another form where the calcium is bound to a protein substance for better absorption. A more recent preparation is coral calcium, which has several advantages over other forms of terms of bioavailability. Coral calcium is ionized and is combined with other ionized minerals and trace elements that facilitate absorption.
Daily calcium intake is essential for proper bone maintenance. This is particularly important for post-menopausal women who may be more susceptible to osteoporosis.
Ailments / Situations Where Used
Calcium plays a crucial role in a number of body functions including the formation and maintenance of bones and teeth, muscle contraction and relaxation, and regulation of the heart beat. Calcium is required to activate many enzymes needed to produce Adenosine Triphosphate (ATP) for energy and to breakdown protein molecules. It also supports the nervous system and the release of neurotransmitters. This mineral helps prevent colon cancer, muscle cramps, and blood clotting.
Calcium helps prevent and reduce high blood pressure as well as arteriosclerosis and pregnancy-induced hypertension. Adequate calcium intake helps prevent osteoporosis and rickets, a severe bone deformity occurring in children that retards growth. It may also help alleviate insomnia and restlessness. Calcium can help prevent muscle and stomach cramps and help control hypoglycemia. It also helps metabolize iron in the body.
Source
Calcium is found in a variety of foods. Vegetable sources include green leafy vegetables such as kale, collard greens, mustard greens, spinach and turnip greens. It is also found in broccoli, cabbage, carrots, tofu, soy beans, almonds, brazil nuts, oats, and molasses. Fruits such as apples, oranges, prunes and raisins also contain calcium. Animal sources include milk, yogurt, whey, and the bones of fish. This mineral is also available in a multi-vitamin/mineral supplement or in isolated form prepared as a liquid, capsule, or tablet.
Optimal Absorption
If supplementing, calcium chelate and coral calcium are the most easily absorbable forms. Vitamin D is required for calcium absorption. Magnesium is also commonly taken with calcium to promote absorption, in a 2:1 ratio of calcium to magnesium. Absorption also improves when calcium is taken with phosphorus, again in a 2:1 ratio of calcium to phosphorus.
Foods that contain large amounts of phytic acid, a fibre that binds calcium in the stomach, or oxalic acid both inhibit calcium absorption. Phytic acid can be found in grains. Oxalates are found in spinach, almonds, rhubarb, kale, and soy beans. Alcohol, caffeine, saturated fat, excess animal protein, sugar, and antacids can also inhibit calcium absorption .
The following is a list of United States 1997-1998 Dietary Reference Intakes (DRI): Adequate Intakes (AI) for nutritional calcium intake and are included as a guideline only. Consult with your nutritionist, naturopath, or other health practitioner for a dosage appropriate for your needs. Children under 6 years of age should be under the supervision of the above mentioned specialists if directly supplementing with calcium.
Infants 0 - 5 months, 210mg6 - 11 months, 270mg
Children
1 - 3, 500mg4 - 8, 800mg
Males
9 - 13, 1,300mg14 - 18, 1,300mg19 - 30, 1,000mg31 - 50, 1,000mg51 - 70, 1,200mg> 70, 1,200mg
Females
9 - 13, 1,300mg14 - 18, 1,300mg19 - 30, 1,000mg31 - 50, 1,000mg51 - 70, 1,200mg> 70, 1,200mg
Pregnancy
Use the value listed for women of comparable age.
Lactation
Use the value listed for women of comparable age.
Contraindications / Precautions / Warnings
Exceptionally high levels of calcium supplementation can result in kidney stone formation in some people.
Ailment / Situation Listing
All information contained on this website is for reference purposes only and all content should be treated as a resource. It is highly recommended that you consult with your naturopath or other health practitioner when undertaking self-treatment. For serious conditions, always seek the advice of your naturopath or other health practitioner. People taking medication should
consult with their naturopath or other health practitioner before undertaking additional regime for their ailment.
Every effort has been made to ensure the accuracy and consistency of the information contained on this website. However, errors in copy may occur. You are advised to consult with your naturopath or other health practitioner
when applying the information contained on this website.
The MBR Team is not responsible or liable for any personal injury or related effects from applying the information contained on this website.
By browsing / printing any and all My Best Remedies articles / pages, you agree to the statements above.
