Calcium

The Mighty Mineral:

Why Calcium is Crucial for Your Health

We often hear about calcium being important for "strong bones," but its role in our bodies stretches far beyond that! This essential mineral is a true powerhouse, quietly working behind the scenes to keep us functioning at our best. Let's dive into why getting enough calcium is non-negotiable for your health:

1. The Bone & Teeth Builder (The Star Role!): About 99% of your body's calcium is stored in your bones and teeth. It's the primary building block, providing structure, strength, and density. Adequate calcium intake throughout life – especially during childhood, adolescence, and older adulthood – is critical for building peak bone mass and preventing osteoporosis (brittle bones) later on.

   
   

2. Muscle Mover: Ever wonder how your muscles contract? Calcium is key! When a nerve signals a muscle to move, calcium floods the muscle cells, triggering the contraction mechanism. Without it, even simple movements like walking or the beating of your heart wouldn't be possible.

   
   

3. Nerve Communicator: Calcium plays a vital role in transmitting nerve impulses throughout your body. It helps nerves send signals efficiently, ensuring communication between your brain and every other part of you – from sensing touch to controlling movement.

   
   

4. Heart Helper: Your heart is a muscle, remember? Calcium is essential for regulating your heartbeat and ensuring the heart muscle contracts properly and rhythmically.

   
   

5. Blood Clotting Crew Member: When you get a cut, a complex process stops the bleeding. Calcium is a crucial factor in this coagulation cascade, helping your blood form clots effectively.

   
   

6. Cellular Signalling Superstar: Calcium acts as a messenger inside cells, involved in countless processes like hormone secretion, enzyme function, and cell growth regulation.

   
   

Recommended Calcium Intake

RDA: 1000 mg/day for most adults (1200 mg for women >50 & men >70).

Top Calcium-Rich Foods

(with approximate calcium content):

Low-fat yoghurt: - 1 cup (245g) = 300–400 mg

Milk (dairy or fortified plant-based): 1 cup (240ml) = 250–450 mg

Kefir: - 1 cup (240ml) = 250-300 mg

Hard Cheese (Parmesan): - 1 oz (28g) = 330-380 mg

Canned salmon with bones: - 3 oz (85g) = 180–230 mg

Sardines with bones: - 3 oz = 300 mg

Fortified orange juice: - 1 cup = 300 mg

Tofu (with calcium sulphate): - ½ cup = 250–350 mg

Bok Choy (cooked) best bioavailability: - 1 cup (170g) = 160 mg  

Chia seeds (soak for 10 mins0: - 1 tbsp = 180 mg

Almonds (high phytates): - 1 oz (28g) = 75 mg

Broccoli: - 1 cup cooked  = 60 mg

Cooked kale (boiling reduces oxalates): - 1 cup = 40 mg net (oxalates)

Key Principles for Calcium Absorption

1. Avoid eating High-Phytate Foods: Whole grains, legumes, nuts, seeds, tea, bran, soy with other calcium-rich foods for an hour on either side.

Almonds and almond milk contain very high levels of phytic acid, which can prevent the absorption of iron, zinc, and calcium, potentially leading to mineral deficiencies.

2. Avoid High-Oxalate Foods: Spinach, rhubarb, beet greens, sweet potatoes, almonds, most nuts, cocoa, tea with calcium-rich foods for an hour on either side.

3. Enhancers: Vitamin D (fatty fish, eggs, fortified foods), Vitamin K2 (fermented dairy, cheese), and adequate protein.

4. Limit Inhibitors: High sodium, excessive caffeine, and excess phosphorus (soda, processed meats) reduce calcium retention

Sample Daily Meal Plan

Breakfast

   •      1 cup fortified plant-based milk (e.g. oat, not almond) – 300 mg

   •      ½ cup oats with 1 tbsp chia seeds – 180 mg

   •      ½ cup berries

Let the chia seeds soak in the milk for 10 minutes to swell

Total: ~480 mg

Or

Greek yoghurt bowl

   •      ¾ cup plain Greek yoghurt (low-fat or full-fat) – 300 mg

   •      ½ cup strawberries or figs – 25 mg

   •      + cinnamon

Total: ~325 mg

Lunch

Mediterranean salad with canned sardines & greens

   •      1 small can of sardines with bones (3 oz) – 300 mg

   •      1 cup cooked kale or collard greens – 180 mg

   •      Cherry tomatoes, cucumber, olives

   •      Olive oil & lemon dressing

   •      1 small whole wheat pita – 30 mg or 6 whole-grain crackers – ~30 mg

Total: ~510 mg

Dinner

·      Grilled salmon fillet (3–4 oz) – 10–20 mg

·      1 cup sautéed broccoli + garlic – 60 mg

·      Optional: 1 small glass of milk or feta on salad – 100–300 mg

Total: ~110–300 mg (depending on extras)

 

Snacks

·      Fresh figs (2 medium) – 60 mg

·      1 oz sesame-based halva or 1 tbsp tahini – 60–130 mg

·      2 tbsp chopped almonds – 75 mg

Tips

·      Spread calcium throughout the day — your body absorbs it better in smaller doses (≤500 mg at once)

·      Don’t forget vitamin D, which helps absorb calcium (sunlight, fortified foods, or a supplement). Without it, only 10-15% of calcium is absorbed.

·      If you avoid dairy, use fortified plant-based alternatives (check the label)

·      Watch oxalates and phytates (in tea, spinach, almond, etc.) — they block calcium absorption, so consume these at least 1 hour away from your main calcium-rich foods.

·      Cooking Matters: Boiling high-oxalate greens (collards, kale) discards oxalates in water. Steam or sauté broccoli/bok choy.

·      Dairy Advantage: Dairy calcium has superior bioavailability and contains lactose- and casein-derived phosphopeptides, which enhance absorption.

·      Avoid taking iron or zinc supplements with meals that are high in calcium. 

Supplements

Depending on how much you are getting from food, you may need to supplement calcium, especially if you have been deficient for an extended period.

I use this one:

Best Naturals Calcium Citrate with Vitamin D-3 240 Tablets,

available from Amazon here (paid link)

https://amzn.to/3IIfnfs

Best Times to Take Calcium Citrate

1. With Meals. Food improves absorption and reduces side effects (gas, bloating). 

Best with: 

  - Acidic foods/drinks (e.g., orange juice, tomato sauce) – citrate absorbs well in acidic environments. 

Avoid:

High-fibre/oxalate foods (spinach, kale) during the same meal – they bind calcium.

2. Between Meals (If You Take Iron or Thyroid Meds)

- Calcium blocks the absorption of: 

-Iron supplements (take iron 2–4 hours apart). 

- Levothyroxine (thyroid medication – take calcium 4+ hours apart). 

-Tip: Take calcium citrate 1 hour before or 2 hours after these.

3. At Night (For Bone Health)

- Why: Bone remodelling peaks at night. Studies suggest nighttime calcium may: 

  - Reduce bone resorption (breakdown). 

  - Optimise calcium integration into bones. 

- Ideal with dinner or a small bedtime snack (if tolerated).

Avoid These Times

⚠️ With Certain Medications: 

- Antibiotics (tetracyclines, quinolones), bisphosphonates (e.g., Fosamax®), or

- zinc/iron supplements – space by 2–4 hours. 

⚠️ On an Empty Stomach: 

- May cause nausea or acid reflux (citrate is acidic). 

Key Tips for Better Results 

1. Split Doses: 

   - Take ≤500 mg per dose (e.g., morning + night) – smaller amounts absorb better. 

2. Pair with Vitamin D: 

   - Take vitamin D with or just before calcium – it boosts calcium absorption by 30–80%. 

3. Stay Hydrated: 

   - Calcium citrate may cause constipation – drink plenty of water. 

4. Acid Reflux/GERD?

   - Calcium citrate is better than carbonate if you have low stomach acid, but avoid lying down right after taking it.

For more information, please visit

https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

This information is provided for educational purposes only and should not be considered medical advice.