Calcium & how to increase your absorbency
Calcium not only is critical to strong teeth & bones it has other benefits as well. It maintains muscle tone & elasticity, it's needed for muscle growth, contraction, and relaxation especially the heart! It helps prevent muscle cramps, necessary to absorb B12 which fosters healthy nerves.
Do not consume high levels of calcium; it can lead to a magnesium deficiency because they must be in proper balance.
So just because your taking in calcium doesn't mean your body is absorbing it! This is why I have my clients drink what I call a smoothie prescription. It contains the vitamins & minerals needed for the regulation of hormone levels as well as maximum nutrient absorption.
Older adults may also be deficient in vitamin D & K, which are needed for calcium absorption & strong bones.
Foods that rob the body of calcium are sugar, caffeine, & drinks that contain phosphates. Phosphates force the body to eliminate calcium, even if it has to be forced out of the bones to do this.
Did you know the commercials lied about calcium?
Milk and other dairy products are frequently spoken of as sources of dietary calcium. Consuming and drinking dairy actually robs the body of calcium.
Best Dietary Sources of Calcium
Veggies- dark, green, leafy vegetables such as broccoli, collard greens, dandelion greens, Kale, parsley, raw spinach, turnip greens, watercress, asparagus, kelp, dulse, sea veggies, globe artichokes, okra, green snap peas, and tomato
Fruits- dried figs, prunes, raisins, dates, ripe olives, & oranges
Legumes- soybeans, soy foods, cooked dried beans, & peas
Nuts & Seeds- almonds, chestnuts, English walnuts, pecans, hazelnuts, Brazil nuts, Sunflower seeds, pumpkin seeds, squash seeds, sesame seeds, & Tahiti (sesame butter).
Grains- Amaranth, wheat bran, wheat germ, raw buckwheat, and oats
Others- brewers yeast, blackstrap molasses, buttermilk, carob, corn tortillas with lime, fortified soy & rice beverages, orange juice, whey, & yogurt
Different calcium supplements:
Calcium carbonate- contains 40% elemental calcium and needs stomach acid to be absorbed by the body & must be taken with food
Calcium citrate- contains 21% elemental calcium & doesn't require stomach acid for absorption so it can be taken anytime
Calcium lactate- contains 13% elemental Calcium and doesn't require stomach acid for absorption so it can be taken anytime
Calcium gluconate- contains 9% elemental Calcium and doesn't require stomach acid for absorption so it can be taken anytime
How to take calcium
The recommended daily intake is 1,000-1,2000 milligrams but the body can only absorb about 500 milligrams of Calcium at one time. Take a self-love journey with me & I will show you how to prepare a smoothie prescription to increase absorption and maximize calcium intake by delivering it straight to the cells!
Calcium helps with sleep as well so you can do a nighttime smoothie as well. Just be sure to add at least 320 milligrams of magnesium because the two must be in proper balance. Try to get magnesium from foods so great additions to your smoothie would be leafy greens, fruits, tofu, almonds, & cashews.
Is my body even absorbing my calcium supplements??
To check your calcium for absorbability put the tablet in 4 oz of white vinegar, if it doesn't dissolve in about 30 minutes most likely it's not dissolving in your stomach either!
Calcium Tip: Iron & Zinc supplements stop calcium absorption so if you take these do it 12 hours apart from your calcium supplement.
Prescriptions & calcium supplements
Calcium supplements interfere with the prescription drug verapamil, decreases effectiveness of tetracycline, or quinolone antibiotics, thyroid hormone, certain anticonvulsant, and steroids.
So if you are on these meds take them 4 hours apart from your calcium.
Always consult your physician before taking any kind of supplements.