Calcium Absorption (for Debra)

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Hello Debra...found some info on what increases and decreases calcium absorption. What increases calcium absorption? The calcium you consume from your diet or as a supplement is absorbed by the body in the small intestine. Not all the calcium you eat will be absorbed, some will pass through your body and be excreted as waste. How much calcium is absorbed by the body depends on the type of calcium you consume, how well the calcium dissolves in the intestines, and the amount of calcium in your body. Acidic conditions in the intestine – Calcium carbonate requires an acidic environment in order to be dissolved in the intestine and absorbed into the blood. Stomach acid production increases in the presence of food, creating an acidic environment.

Therefore, calcium carbonate supplements should be taken with a meal. Calcium citrate does not require the presence of extra stomach acid to dissolve and be absorbed and should be taken on an empty stomach. Vitamin D – Calcium absorption is dependent on an adequate level of the active form of vitamin D. Often vitamin D is supplemented, along with calcium. Vitamin D has been shown to produce adverse side effects at above 50 micrograms or 2,000 International Units a day. Vitamin D supplements are usually not necessary because vitamin D is available from vitamin D fortified milk, foods such as fish and egg yolks, and exposure to sunlight by the skin. In general, you only need 15 minutes of sunlight exposure to maintain an adequate vitamin D level. However, the amount of sunshine that your skin absorbs is dependant on the weather, latitude, time of year, the amount of skin exposed, and

sunscreen use. Estrogen – Estrogen is a hormone that plays an important role in helping increase calcium absorption. After menopause, estrogen levels drop and so may calcium absorption. Hormone replacement therapy has been shown to increase the production of vitamin D thus increasing calcium absorption. Low calcium intakes – Your body absorbs calcium less efficiently as your intake increases, therefore it is best to take your calcium in smaller doses throughout the day to aid absorption. You should not take more than 500 milligrams of calcium at one time. Low blood calcium – When the calcium level in your blood is low, parathyroid hormone is released and increases the production of vitamin D. The vitamin D helps increase calcium absorption, returns the amount of calcium in your blood to normal levels, and makes calcium available to

be deposited in the bones. Lactose – Lactose, the major carbohydrate in milk, aids calcium absorption, however, how this occurs in the body is still unknown. Type of supplements – One factor affecting calcium absorption from supplement tablets is how well the calcium tablet dissolves. To ensure you are taking a supplement that will dissolve in your intestine, take one that meets the U.S. Pharmacopeia's (USP) standards for dissolution. The "USP" letters on the label indicate that the supplement meets the U.S. Pharmacopeia's standards for the amount of elemental calcium in a tablet and how well the tablet dissolves. According to USP standards, a calcium tablet must contain 90-110% of the amount of elemental calcium listed on the supplement label and must dissolve in 30-40 minutes. Caffeine - Recent studies have shown that caffeine intake of

up to five or more cups of coffee per day is not a risk factor for increased bone mineral loss in postmenopausal women. Even women with low daily calcium intakes did not show increased bone losses when consuming this amount of caffeine. What decreases calcium absorption? Oxalic Acid – Oxalic acid is a substance that binds to calcium in the intestine. The calcium absorbed from foods high in oxalic acid, such as spinach, soybeans, cocoa, and kale, can be decreased. However, the calcium absorption from other food sources, consumed at the same meal, will not be affected. Phytates – Phytates are substances found in some plant foods that can bind calcium in the intestine and decrease its absorption. Phytates, unlike oxalic acid, will bind the calcium from other food sources consumed

at the same meal. Dietary fiber – Some kinds of fiber affect calcium absorption. Insoluble fiber, found in foods such as wheat bran and celery, can bind calcium in the intestine and decrease its absorption. Laxatives or anything that induces diarrhea – Diarrhea can move substances through the intestine very rapidly, not leaving enough time for calcium to be absorbed. Great excesses of the minerals phosphorous and magnesium in proportion to calcium – The absorption of both magnesium and phosphorous requires vitamin D. If these minerals are consumed in excess, there will be less vitamin D available for aiding calcium absorption. The limit of safe intake recommended by the National Academy of Science for phosphorus is 3,000-4,000 milligrams per day and 350 milligrams per day for magnesium. (Follow

through on Doc's Best Calcium Source Recipe...made from Organic Egg Shells & Organic Lemons) Be Blessed in the right use of Knowledge...JOYintheEvening... _________