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Calcium: How Much is Enough?
Minerals are so called
because they are found in the earth.
Of all the minerals in
the body, calcium is the most abundant. The skeleton of the body
depends on it. Osteoporosis, once thought to be inevitable is not.
Evidence is accumulating that indicates osteoporosis is more frequent in
people who have a low calcium intake.
How much calcium do
you need, and where do you get it?
A quarter litre of milk
contains approximately 300 mg of calcium. But did you know that some
leafy green vegetables are also rich in calcium?
A cup of mustard greens
(cooked) contains approximately 310 mg – more than in an equal amount of
milk. Broccoli contains approximately 200 mg of calcium in a one cup
serving. The richest non-dairy source is “lambs quarters” (once
considered a weed in Europe and
America). 1 cup of its leaves
supplies 400 mg of calcium – more than is required by some people in a
day. In India this weed is considered
a crop and is one of the most popular vegetables eaten.
Sesame seeds are often said to be rich in calcium, and a cup contains
1,000 mg, but how often do you eat a full cup of sesame seeds?
People ask: How much
calcium do I need?
It is impossible to
establish a calcium intake suitable for every one; some average
requirements have been set which reflect trends for each age group.
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Adult men and women are
estimated to need only 800 mg /day
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Boys and girls between as
eleven and eighteen need 1,200 mg/day
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Infants require 360 to 400
mg/day
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Pregnant and lactating mothers
require 1,200 mg/day
The strange thing about
calcium is that even though individuals consume the published RDA
(required daily allowance) they may not absorb it.
One way of increasing
calcium absorption is to have a glass of fruit juice after meals,
particularly apple juice. Another way is to take Calcium Citrate, which
has the highest rate of absorption. Unlike most vitamins and minerals,
Calcium Citrate can be taken alone. This is not the case for Calcium
Carbonate (which is not absorbed as well).
Actually, a number of
factors have an affect on absorption and utilization of calcium The
amount of protein that is taken in the diet is a factor. Too little
protein will result in reduced calcium absorption, and too much will
depress calcium retention.
Though 98% of the body’s
calcium is in the bones, 1% is in the teeth, and the other 1% is in the
rest of the tissues, including the muscles. If the muscles don’t have
enough calcium you can get what is called a “muscle cramp.” One of the
most common causes of cramping pains is a calcium deficiency. Calcium
has also been helpful for people who are troubled by anxiety. Taking
Calcium Citrate in the evening can relax the entire body and help you to
sleep.
Normally your body
regulates the amount of calcium you absorb, so that if you take more
than you need, you will excrete the extra calcium. In a few people,
this regulation process doesn’t work well and those people are
susceptible to kidney stones. But Citrate makes calcium so soluble that
when you are also getting the required amount of magnesium in your diet,
it will not precipitate kidney stone formation, even if you are prone to
them.
The calcium/magnesium
connection
Calcium and Magnesium
are often found together in the same capsule, even though you can get
two thirds or more of the RDA for magnesium from seeds, grains, beans,
and green vegetables. However, most North American diets do not
routinely contain these necessary sources of magnesium.
Magnesium is important
as a balance to your calcium intake. It is stored in your bones and it
helps them to retain their calcium. If you are deficient in magnesium,
you will lose more of the calcium you take in. This means that your
magnesium to calcium ratio should be one part magnesium for every two
parts calcium. If you take 1,000 mg of calcium each day, or get that
much in your food, you should be getting 500 mg of magnesium.
Dr. Leo Gallad, in his
book, “Super Immunity for Kids,” points out that it’s better to take a
magnesium citrate supplement at lunch with food if you are not eating
foods rich in magnesium, and the best time to take the calcium citrate
is just before bedtime. He reasons that with the calcium/magnesium
combination, like with other multimineral and multivitamin combinations,
one mineral can block the absorption and utilization of another. Also,
your blood calcium levels tend to fall over night, so you help your
bones more by taking calcium just before sleep.
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