|
PROMOTES Strong Bones Strong Teeth Normal Muscle Contractions Normal Blood Clotting Vitamin D Metabolism Normal Nerve Transmissions Healthy Blood Colon Health
PROTECTS AGAINST Weak Bones Osteoporosis Periodontal Disease Cramps Irregular Heartbeat Blood Vessel Stiffness Insomnia Muscle Injury PMS Symptoms Indigestion Colon Dysfunction Bowel Inflammation Diarrhea Brittle Nails
Calcium Supplementation of 1000mg to 2000mg a day is recommended for all women. It is important for men to get adequate amounts, too. Soy can interfere with the absorption of calcium. If taking both, administer each at different times.
Overview The element calcium was discovered by Humphrey Davy in 1808 when he separated it from a salt. It is element number 20 on the atomic periodic table.
Calcium, an essential micronutrient, is the most abundant mineral in the body and 99% of it is in the bones and teeth. The rest is in the cells and body fluids. It is estimated the average adult has between 2 and 3 pounds calcium in their body. It is the fifth most common substance found in humans. In bones and teeth it exists mostly as hydroxyapatite which is a crystalline compound that gives these tissues rigidity and strength.
Calcium is available in a number of compound forms. In alphabetical order these are calcium ascorbate, calcium aspartate, calcium carbonate, calcium citrate, calcium glycinate, calcium lactate, calcium maleate and calcium phosphate. Two other forms are amino acid chelate and microcrystalline hydroxyapatite.
The soft bones and teeth of Ricketts is the most often seen calcium deficiency disease in children and is closely associated with vitamin D deficiency. Osteoporosis and osteomalacia are the maladies caused by calcium deficiency in adults. Calcium depletion should be considered in persons with complaints of muscle twitching and cramps and symptomatic blood pressure elevations such as headache and dizziness.
Symptoms of calcium deficiency include: -Muscle Cramps -Heart Palpitations -Back and Leg Pain -Headaches (tension type) -Insomnia -Tooth Decay -High Blood Pressure
A lack of exercise can decrease calcium absorption. Inflammatory bowel disease can interfere with the assimilation of calcium into the body.
Caffeine is the most widely used drug that can deplete calcium (Ca++). High doses of magnesium, phosphorous and zinc can prompt excessive urinary excretion and thus depletion.
Alcohol, rightly so a drug, depletes calcium. It will leach calcium from the bones.
Some antibiotics, anti-seizure medications, diuretics, and steroids can cause depletion.
Mineral oil can interfere with calcium absorption and should be dosed if prescribed at a time 1/2 hour before or 2 hours after calcium supplementation or a meal.
Conversely, calcium can interfere with the absorption of many drugs.
See DRUG DEPLETION TABLE for specific drug information.
Cooking does not deplete.
Major Sources of Calcium (Ca++) in the U.S. -Milk and Dairy Products
Other Food Sources -Broccoli -Dark Green Leafy Vegetables -Legumes -Nuts -Whole Grains
Some Juices and Soy Products.
The time of greatest need for consistent, adequate amounts of calcium in the diet is during times of rapid growth as in childhood, pregnancy and lactation, to ensure healthy development and maintenance of bones and teeth. Calcium metabolism is dependent on many other substances. The presence of vitamin D in the form of calciferol is vital for calcium to be absorbed from the intestines. One study looking at calcium supplementation and increases in bone density found that when given with vitamins and other minerals, efficacy of absorption increased almost three times over just calcium supplementation alone. This needs to be a consideration in the treatment of osteoporosis.
Three regulatory mechanisms control serum calcium, the blood calcium level. This is very tightly controlled in a narrow range and primarily it is the kidneys that keep it within this narrow window of normal.
Low levels of calcium can cause hypertension by decreasing the vasodilatory response of blood vessels. This is the type of hypertension effectively treated by calcium supplements and checking a serum calcium level on newly diagnosed hypertension is an important part of the initial workup. Calcium supplementation may help, but is not a recommended treatment for other forms of hypertension.
Calcium plays a vital role in the muscle contraction-relaxation cycle. The most important muscle in the body, the heart, is dependent on calcium for healthy functioning. Calcium regulates cell wall permeability and the passage of fluids through cell membranes.
Calcium activates enzymes involved in fat digestion and protein metabolism. A recent study showed a decrease in rates of obesity in persons taking calcium supplements on a regular basis.
Phosphorous displaces calcium. It increases urinary calcium excretion. As serum calcium levels go down as a result of this, calcium is leached from bones and teeth eventually weakening them. The number one source of phosphorous in the American diet is carbonated soft drinks also known as phosphinated sodas. Animal protein is a lesser source of phosphorous.
Cow's milk is the number one dietary source for calcium in the U.S. Many people suffer a food allergy to bovine milk proteins. The is frequently unrecognized. If digestive difficulties are thought to be dairy related, it is most frequently though to be lactose intolerence. In those where allergy to the protein is identified, other sources of dietary calcium need to be sought perhaps along with supplementation as well. This is also true for those with lactose intolerance who find the altered "lactose reduced" products unacceptable. Another consideration in the appropriateness of cow's milk as a source of calcium is that of an enzyme, bovine xanthine oxidase, which can cause damage to arterial membranes. Antibodies to this enzyme have been found in the blood of people with atherosclerosis. Whatever the reason for avoidance of dairy products in the diet, appropriate calcium supplementation needs to be taken.
Calcium is a macromineral, as is magnesium, and the amount needed by the body per day is much higher then the microminerals, such as zinc. As such, the macrominerals can interfere with the absorption of the microminerals. The bulk of the macrominerals are probably best taken at a time separate from any micromineral supplementation that has been recommended.
Recommended Dietary Allowance: For more than fifty years, nutrition experts have produced a set of nutrient and energy standards known as the Recommended Dietary Allowances (RDA). A major revision is currently underway to replace the RDA. The revised recommendations are called Dietary Reference Intakes (DRI) and reflect the collaborative efforts of the U.S. and Canada. Until 1997, the RDA were the only standards available and they continue to serve health care professionals until the DRI can be established for all nutrients.
1997 Dietary Reference Intakes (DRI) IOM Committee on Dietary Reference Intakes
AGE (YRS) AMOUNT in milligrams
Infants 0.0-0.5: 210 0.5-1.:0 270
Children 1-3: 500 4-8: 800
Males 9-13: 1300 14-18: 1300 19-30: 1000 31-50: 1000 51-70: 1200 71+: 1200
Females 9-13: 1300 14-18: 1300 19-30: 1000 31-50: 1000 51-70: 1200 71+: 1200
Pregnant >18yo: 1000
Lactating >18yo: 1000
Doses of calcium larger than 1500-2000mg a day are not readily absorbed, are usually excreted by the kidneys, in some cases may cause excessive accumulation in the soft tissues and may interfere with the absorption of copper, iron, magnesium and zinc.
|