Calcium

The adult body contains about 2-1/4 pounds of calcium, 99% of which is stored in the bones and teeth. The remaining calcium floats in the bloodstream and is available for such important functions as keeping the heart beating rhythmically, regulating muscle contractions, promoting blood coagulation, activating enzymes involved in fat and protein digestion, transmitting nerve impulses, and aiding in the absorption of many nutrients.

Bone - Calcium Reservoir

Bone is a live tissue and acts as a reservoir of calcium. The body works to regulate the calcium level in the blood by drawing calcium from the bones when insufficient amounts are in the bloodstream. It is important to obtain enough dietary calcium so that this process of demineralization is at a minimum. Because calcium is not easily absorbed into the body, it is important to know the factors that promote calcium absorption.

Calcium Supplementation

Taking calcium with meals and before bed promotes absorption. It is thought that significant amounts of calcium are drawn from the bones during sleep to maintain proper blood levels. Taking adequate amounts of calcium at bedtime could cut down on bone demineralization. Calcium is also relaxing to the muscles and can be used as a sleep aid.

RDA

Supplements may be beneficial in meeting optimum daily requirements of calcium, because it is difficult to obtain from the foods we eat. The most recent RDA is 800 to 1000 mg. per day for adults but newer research leans towards 1200 to 1500 mg. Increasing calcium intake is recommended for pregnancy, osteoporosis, adolescence, high blood pressure, menstrual cramps, and broken or fractured bones.

There are a variety of calcium supplements available in capsules, tablets, chewable, liquids, and powders. All calcium supplements contain only a portion of usable (elemental) calcium. When shopping for a calcium supplement, look for one that is both high potency and in a soluble, easy to digest from such as calcium citrate or a chelated calcium. Calcium that is bonded to protein or other readily absorbed chelates (citrate, aspartate, lactate, etc.) is generally easier to assimilate and utilize. Calcium citrate is currently one of the most popular forms because of its ability to be easily digested and absorbed, unlike sources such as dolomite or oyster shell. Taking calcium with vitamin C and acidifying agents like orange juice may also help absorption. Nature's Sunshine offers Herbal Calcium and other calcium supplements. Click here to learn what calcium and other nutrients Nature's Sunshine offers.

Other Nutrients

Other nutrients work synergistically with calcium. Adequate vitamin D is necessary to carry calcium from the intestines to the blood stream and disposit it into the bones. Magnesium keeps calcium soluble, preventing calcium deposits in areas such as the kidneys. Trace minerals such as copper, zinc and manganese are required for calcium incorporation and retention in the bones.

Diet

As well as including calcium-rich foods in your diet, it is equally important to consider cutting down on foods which interfere with calcium absorption. The high protein in red meat speeds the excretion of calcium. Excess fat can bind the calcium into a form that the body cannot absorb. Excess phosphorus found in soft drinks, red meat and foods with preservatives can impair calcium absorption and increase the amount drawn from the bones. In excess, wheat fiber binds calcium and takes it through the system before it has a chance to be absorbed. Coffee, alcohol and tobacco also inhibit calcium absorption.

Getting Older

As we get older, the body favors bone loss over bone building. Bones become porous and brittle and can result in osteoporosis. This is sue in part to the body's decreasing ability to absorb calcium and an increase in calcium spillage. The amount of stomach acid necessary for optimum calcium absorption decreases as we age.

Women have the highest percentage of osteoporosis which, it is thought, relates to the decrease in estrogen that occurs during menopause. Osteoporosis causes major orthopedic problems in almost one third of post-menopausal women.

Slow Down the Process

You can slow down the process of bone loss and lower the risks of esteoporosis. Participate in weight-bearing exercise (such as walking, jogging, hiking, dancing, tennis) for 1/2 to 1 hour at least 3 times a week. This type of exercise stimulates the creation of new bone. Eat a diet rich in calcium and other minerals, taking supplements if appropriate. Build strong bones early (between 20 to 35 years) in an attempt to achieve peak bone mass. Maintain this peak as long as possible because it could result in 10 to 20% additional bone mass later in life.

References: Country Sun Natural Foods, Jody Main 1989

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