Minerals - Calcium - 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.

0 - 5 months,  210mg

6 - 11 months,  270mg

Children

1 - 3,  500mg

4 - 8,  800mg

Males

9 - 13,  1,300mg

14 - 18,  1,300mg

19 - 30,  1,000mg

31 - 50,  1,000mg

51 - 70,  1,200mg

> 70,  1,200mg

Females

9 - 13,  1,300mg

14 - 18,  1,300mg

19 - 30,  1,000mg

31 - 50,  1,000mg

51 - 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.