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| Calcium |
| Description: Calcium is the most common mineral in the body, responsible for 3 pounds or more of total body weight. Most calcium is found in teeth and bones, but it also is needed for blood clotting, nerve cell communication, and muscle movement. Calcium deficiencies are often associated with Vitamin D deficiencies. Other commonly deficient groups include vegans, dark skinned ethnicities, and people who stay indoors most of the time. Older women also often have calcium deficiencies, though whether this is the cause or effect of osteoporosis is uncertain. Calcium absorbs best when taken with Vitamin D. In spite of the popularity of calcium-fortified orange juices, Vitamin C actually appears to inhibit calcium absorption. Calcium may reduce the body’s absorption of Magnesium and Zinc. Since both of these nutrients are also important in the prevention of osteoporosis, supplementation may be necessary.1 Calcium is useful in general for gum and tooth care. Individuals with gingivitis who take calcium supplements for six months show a marked improvement.2 Calcium is sometimes effective in treating high blood pressure.3 It is most effective in cases where the systolic reading (top number) is elevated but the diastolic reading (bottom number) is normal. Calcium binds fats and prevents their absorption by the body.4 Possibly as a result of this, calcium also reduces cholesterol levels.5 Calcium supplements cause oxalate to bind while in the stomach, before it can be absorbed into the urinary tract. This causes a decrease in urinary oxalate, which reduces the risk of kidney stones.6 So while the increased calcium in the urine may cause some kidney stones, overall higher calcium intake appears to lower kidney stone formation risk.7 Vitamin D, when used with Calcium, provides some relief for migraines.8 Calcium supplements are helpful both as a preventive measure and in the treatment of osteoporosis.9 Taken with Vitamin D to increase absorption,10 800 to 1200 mg daily is an effective supplemental dose. Calcium needs are greater both during pregnancy and post-partum. Low levels are associated with pre-eclampsia and high blood pressure.11 Women who ingest adequate amounts of calcium usually have less severe PMS symptoms.12 Supplementing with 1000 mg daily relieves most PMS symptoms.13 Natural Sources: Dairy, Leafy Green Vegetables, Salmon, Sardines, Sesame Seeds and Oil, Tofu. Useful in treatment of: gingivitis, high blood pressure, high cholesterol, kidney stones, migraines, osteoporosis, pregnancy and Post Partum, PMS. Recommended Dosage: 1000 mg daily for adults, 1200 mg daily for adults over age 50. Lactating women should take extra calcium. Supplements should be taken in the evening for most effectiveness. Contraindications: Calcium from milk products may cause problems for people with dairy allergies. Anyone with kidney stones should consult a health care professional before taking calcium supplements. References: 1Sahap Atik O. Zinc and senile osteoporosis. J Am Geriatr Soc 1983;31:790–1. |
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