Calcium

Most studies and Naturopathic recommendations state that the ratio of Calcium: Magnesium is 2:1. This means that if you are taking the recommended daily amount of Calcium which is around 1000mg you will require Magnesium supplementation of 500mg to improve the absorption and utilisation of the Calcium.

HOW CAN I IMPROVE CALCIUM ABSORPTION?

Synergistic nutrients to improve the absorption of Calcium are Vitamin A, Vitamin C, Vitamin K, Arginine, Lysine, Silica, Magnesium and Boron. It is not recommended to take Calcium supplementation at the same time as taking Zinc or Iron as these minerals compete for absorption and the effectiveness of the Calcium will be poor.
Other factors which decrease the absorption of Calcium are caffeine intake, diuretics, fatty acids, fibre oxalates, fluoride, Methotrexate (pharmaceutical medication), mineral oils, Mylanta (antacid), Neomycin (antibiotic), protein and some pharmaceutical medications.

HEALTH BENEFITS OF CALCIUM

Calcium is a mineral which is needed in high demands in the body for health, the following are the functions of Calcium within the body:

  • blood clotting
  • bone and tooth formation
  • cell membrane permeability
  • maintenance of electrolyte balance
  • muscle contraction
  • nerve transmission
  • regulation of cell division
  • hormone secretion

CALCIUM RICH FOODS

  • dairy foods
  • seafoods
  • green leafy vegetables
  • nuts and seeds
  • almonds
  • egg yolks
  • molasses
  • sardines
  • soy beans

MAGNESIUM RICH FOODS

  • nuts and seeds
  • green leafy vegetables
  • soy beans
  • almonds
  • brewers yeast
  • cashews
  • cocoa
  • molasses
  • parsnips
  • wholegrain cereals

CALCIUM ABSORPTION AND UTILISATION

Minerals need to be taken in the correct dosages and in the correct forms for proper utilisation within the body. In some cases when poor quality Calcium foods and supplementation are taken it may result in the Calcium depositing on the outside of the bone rather than on the inside matrix of the bone where it is needed to strengthen the bone. This eventually leads to porous, weak and spongy bones which are prone to breaks, fractures and weakness or the formation of a problematic bone spur. The minerals Magnesium and Silica may help the Calcium to be reabsorbed into the bone over time and thereby reduce the occurrence of the spur.

BIOAVAILABLE FORMS OF CALCIUM SUPPLEMENTATION

If you require a Calcium supplement then it is recommended to take a well absorbed quality Calcium supplement which is bioavailable to the body. Taking a Calcium supplement which is combined with Magnesium, Silica, Vitamin D and Boron are also recommended to improve the absorption and utilisation of Calcium. The following are the best forms of Calcium for bone health:

  • Calcium citrate
  • Calcium phosphate
  • Calcium aspartate
  • Calcium chelate