Cracking of Bones & Calcium Mystery After 40
Do you know how to take care of your calcium supply? Solve the calcium mystery in your body by reading this article. It willsave yourself from the cracking of your bones after the age of 40.Calcium appears as a mystery to many people. We commonly find one group of people confused about maximizing their calcium intakeand another one who does not care about maintaining their calcium supply.
For the sake of equality we will address both groups.
If calcium supply is not maintained before the age of 40, the chances of getting osteoporosis increase in both men and women. After the age of 40, calcium supply is not something that you should ever miss out on.
The purpose of calcium intake is fulfilled only if the dietary calcium becomes a part of the body. During this process dietary calcium has to undergo many processes, from calcium assimilation in the blood to calcium in the bone. There are many factors that affect calcium assimilation in the blood.
In Order To Solve The Calcium Mystery We Should Know The Following
- How much calcium do we require?
- How much calcium do supplements provide us and get absorbed in the blood?
- Food that suppresses the calcium absorption
- Medical conditions that suppress the calcium absorption
- Food that contains the calcium
- Myths about calcium intake
- Vitamin D
Prevent Cracking Bones: How Much Calcium Do We Need?
Normal calcium required in milligrams by body:
Normal dosage of calcium is around 550mg to 600mg of calcium on daily basis.
Calcium in average diet:
It is estimated that average American food contains 200-250mg of calcium by default if we are not counting dairy products in it.
One glass of milk or yogurt/cottage cheese (16 ounces) contains 300mg of calcium. So if you take average diet with one glass of milk on daily basis, you will receive 550mg of calcium.
How much calcium do supplements provide and get absorbed in the blood?
We consume calcium in different dietary supplements without normally knowing how much calcium is there in them and how much of it is getting absorbed in the blood. In markets the calcium additives are found in the form of calcium carbonate, calcium lactate, calcium citrate and pure calcium ion form.
You should keep in mind that human body absorbs calcium only in the amount that it requires while flushing out the rest from the body. Here I will help you understand the role of calcium additives for human body.
Calcium carbonate (oyster shell calcium or caltrate):
It is the most commonly used form of calcium -you don’t have to directly consume oysters- 1000mg of calcium carbonate contains 400mg of calcium. It means calcium carbonate contains 40% of calcium, but the amount of calcium that human body absorbs is only 10%. In other words only 40mg of calcium is being utilized from a 1000mg of calcium carbonate. Calcium carbonate is present in organic form in oyster shell calcium, which is a good form of calcium additive but should be taken with care if taken for prolonged periods of time.
This form of calcium additive contains 210mg of calcium in 1000mg of calcium citrate, but some 105mg of calcium from 1000mg of calcium citrate is absorbed in the blood.
Calcium lactate is found in dairy products. A quantity of 1000mg calcium lactate contains approximately 370mg of calcium in it but even so the human body absorbs only 105mg of calcium from those 370mg.
Ionic calcium is coral calcium which is available in the US through a company. Though expensive the calcium present in it will be absorbed in the blood by 98%.
Food that Suppresses Calcium Absorption in the Blood
You might have come across people who do not like drinking milk and have developed bone pains or osteopenia. But have you ever come across people who claim: ‘Milk? We have been taking it our whole life and still we developed osteoporosis”? This can happen and the main reason for this is that they take milk with flavors and additives that suppress calcium absorption in the blood. So you these cheats will not help you.
Are you the problem? If you combine the following food types with calcium rich food or calcium additives, you are not letting calcium absorb in your blood.
If you add cocoa, coffee, tea and chocolate in milk then the calcium ions in the milk will not get absorbed in the body owing to the interference of these products. Due to high oxalate content in the above mentioned additives, which are considered as a calcium absorption blocker, it binds with calcium ions producing an insoluble salts. So even if your food is high in calcium but you are using it with calcium absorption suppressants, your body is getting no advantage of that high calcium diet. The list of such foods includes cocoa, Swiss chard, cashews and beet.
Surprisingly, the calcium rich spinach, soybeans, kale suppress the absorption of dairy calcium. Do not take dairy products with them. However, they are a rich source of calcium themselves. Red meat and excessive carbonated/fizzy drinks also hamper calcium absorption. They are high in phosphorous and due to common ion effect, they stops the absorption of calcium in the blood.
Medical Conditions that Hamper Calcium Ions Absorption in Stomach
Those of you who have following medical problems should be careful about calcium absorption in the blood:
Those who have stomach acidity or related problems and use medicines like any kinds of antacids, Zantac or any other H-2 receptor blockingdrugs; they are decreasing their stomach’s pH and ultimately decreasing calcium ion formation. Men after 50 and women after menopause produce little amount of acid in their stomachs. Less acid means less calcium absorption as described above.
Disturbed fat digestion is a result of high amount of fat intake or less secretion of bile in the small intestine, this results in insoluble calcium soap precipitation in small intestine and no calcium absorption.
Zinc interferes with the absorption of calcium. So if you are on zinc supplements, do not take calcium with it. Give it a gap of at least two hours.
Lactose intolerance also reduces dairy product’s calcium absorption within the body.
Myths about High Calcium or Calcium Additives:
People believe that high calcium supplements are a cause of kidney stones, although researches have shown that high calcium diet reduces the risk of stones. It is the low calcium in blood which results in an initiation of a process that causes kidney stones.
Food that Contains Calcium:
Dietary products, oranges, salmon, trout, spinach, soybean kale,oatmeal and orange juice are rich sourcesof calcium.
How to Take Calcium to Fight against Cracking Bones?
Vitamin D helps in the absorption of calcium in the blood. Without vitamin D, calcium cannot be absorbed. Try taking calcium, while your stomach is empty, with a glass of water as it will improve calcium absorption in the blood. Do not take calcium with food that suppresses its absorption. Take calcium rich diet as well as calcium supplements. Calcium supplement is a must when you are above 30.