Calcium - How to optimize its intake
A Calcium deficiency can lead to insomnia, muscle cramps, nervousness, irritability & osteoporosis.
Besides bone health, calcium is important in:
Buffering blood PH
Regulating heart & muscle contraction
Improving Nerve conduction
Relieving symptoms of PMS and cramping
Since Iron competes with Calcium for absorption, ideally, one should take them separately.
Vitamin D, magnesium and HCl are also needed for its optimal absorption.
Taking Calcium with breakfast or your morning coffee isn't ideal.
Caffeine, a diuretic, doubles your rate of calcium loss through urine.
Keep in mind that many soft drinks contain not only caffeine but phosphoric acid, which interferes with calcium absorption in your intestines. Diets high in protein and sodium also encourage calcium loss.
It is therefore recommended that one should take Calcium before going to bed or in between meals when the Stomach is more acidic.
Dosage:
1000-1500 mg/day (adults) of citrate, malate, aspartate or gluconate forms that are best absorbed.
(Calcium carbonate such as Tums is slowly absorbed and is missing many other nutrients, and is therefore a poor substitute)
Food Sources:
Dairy, broccoli, cauliflower, peas, beans, nuts, seeds, molasses, citrus, figs, raisins, dried apricots, hard drinking water.
NB:
Rarely, an excess of Calcium in relation to other nutrients can lead to calcification of soft tissue or kidney stones
