The mineral, calcium, helps your bones grow and stay strong. Our bones actually keep growing until we reach the age of 35, and after that we start to lose bone mass and need even more calcium to mitigate the loss. Calcium also helps synthesize certain hormones and enzymes and plays a role in the contraction of muscles (including the heart). Whether you get your calcium from milk or a supplement, you want your calcium intake to count. Certain foods can inhibit the absorption of calcium; it is best to avoid them for an hour or so before and after taking your largest dose of calcium for the day.
Caffeine
Caffeine--found in coffee and tea--modestly affects calcium absorption. One cup of coffee can cause you to lose about 2 to 3 mg of calcium. Moderate coffee consumption (up to 2 cups per day) should really not have a substantial affect on your ability to absorb calcium. If you drink a large amount of coffee in the morning, you might want to take any calcium supplements later in the day to be sure the caffeine does not affect absorption.
Grains and Seeds
The hulls of seeds, cereal grains and some nuts contain phytic acid which binds to calcium, rendering it insoluble. Fermenting or sprouting these items before consumption keeps them from binding to calcium. Risen breads containing whole grains do not affect your calcium absorption because the yeast in the bread neutralizes the effects of the phytic acid.
Certain types of dietary fiber, found in whole grains, may increase the amount of friendly bacteria in your gut--which does decrease the transit time for digestion and can inhibit absorption of calcium.
Oxalic Acid
Foods like kale, spinach, rhubarb, chard, chocolate, okra, cocoa, starfruit, parsley, poppy seeds, amaranth, nuts, beans and berries contain a compound known as oxalic acid. Oxalic acid binds to calcium and makes it useless to the body. You do not have to cut these foods out of your diet completely, just avoid eating them with your calcium supplement.
Phosphorous
Soda and other carbonated drinks have been associated with calcium loss. Phosporous in these drinks is the alleged culprit, but studies have failed to conclusively prove this. The relationship between soda and calcium loss is more likely due to the fact that people drink less milk when their soda consumption rises.
Sodium and Protein
According the National Institutes of Health, a diet high in sodium and protein inhibits calcium absorption. Following a high protein diet over the long term may lead to osteoperosis. Overconsumption of sodium happens when you rely on a diet of processed foods such as canned soups, frozen dinners and fast foods. Eat a natural, varied diet and your calcium supplements should be absorbed adequately.
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