Calcium is an essential mineral that performs several functions inside the human body. Though it is available in our diet, many individuals do not get enough calcium through their diet, either due to dietary restrictions, lactose intolerance, or inadequate intake of calcium-rich foods. This makes them dependent on calcium supplements.
People depend on calcium supplements primarily to maintain bone health and prevent conditions like osteoporosis, especially as they age.Calcium is essential not only for bone strength but also for muscle function, nerve signaling, and cardiovascular health. Supplements provide a convenient way to meet daily calcium requirements, ensuring that the body has enough of this vital mineral to maintain bone density, prevent fractures, and support overall bodily functions.
But, are you taking calcium supplements the right way? Are you getting enough calcium from the supplements you consume? How to maximize calcium absorption from the supplements? Let’s find out.
Are you taking supplements in high doses?
Calcium is better absorbed in small doses, ideally around 500 mg at a time. If your supplement dosage is higher, consider splitting it between meals so that it gets absorbed properly. Also, check if the type of supplement you are having has a better absorption rate; absorption rates vary depending on the source. For instance, calcium carbonate is best absorbed with food, while calcium citrate can be taken on an empty stomach. However, even with the right type of supplement, pairing it with certain foods can significantly enhance its effectiveness.
Ideally, how much calcium do you need?
The World Health Organization recommends 500 mg of calcium a day. However, the recommendations vary. As per a Harvard report, “If you can get at least 700 mg of calcium from food, that should be enough. But if you’re not sure, check with your doctor before just reaching for a calcium supplement. However, getting enough vitamin D from sunlight and dietary sources can be challenging. That’s why so many doctors recommend a vitamin D supplement containing 800 IU to 1,000 IU daily.”
Vitamin D is crucial for calcium absorption
Vitamin D is essential for calcium absorption because it regulates the body’s calcium balance. Without sufficient vitamin D, your body might find it difficult to absorb calcium from both supplements and food. Pairing calcium supplements with vitamin D-rich foods like fatty fish, egg yolk, mushrooms, ensures maximum absorption. If you are not getting enough vitamin D from food, sunlight exposure or supplements can also help maintain the right levels in the body, making calcium absorption more efficient.
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Magnesium helps calcium deposit in bones
Magnesium plays a key role in converting vitamin D into its active form, which is necessary for calcium absorption. Without enough magnesium, calcium can accumulate in soft tissues instead of being deposited in bones, leading to potential health issues. Incorporating foods like dark leafy greens, nuts and seeds, whole grains, avocados, and legumes into your diet while taking calcium supplements ensures that your body can efficiently use the mineral for bone health and other physiological functions.
Phosphorus works along with calcium to keep bones healthy
Phosphorus works with calcium to keep bones and teeth healthy. Many foods contain phosphorus, and pairing these with calcium supplements can enhance their efficacy. Include phosphorus rich foods like meat, fish, eggs, dairy products, whole grains, etc. to provide the body with the necessary components for strong bones and better calcium absorption.
Vitamin K helps in calcium regulation
Vitamin K supports bone metabolism by aiding in calcium regulation, ensuring that the mineral is properly used for bone-building rather than being deposited in arteries or soft tissues.
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Vitamin K rich foods like olive oil, spinach and broccoli should be consumed when you are taking calcium supplements.
Reasons why you are not getting enough from calcium supplements
While some foods enhance calcium absorption, others can inhibit it, reducing the effectiveness of your supplements. For example a high-sodium diet can increase calcium excretion through urine, leading to decreased calcium retention in the body. If you consume excessive salt, your calcium supplements may not be as effective. Caffeine can also interfere with calcium absorption by increasing calcium excretion through urine. While moderate caffeine intake is fine, it’s important not to over consume coffee, tea, or soda around the time you take your calcium supplements. Consider soaking or sprouting grains and legumes before eating them to minimize phytate’s impact as it can inhibit calcium absorption if consumed in large amounts alongside supplements.
