Calcium is an important mineral used by the body for building and maintaining strong bones and teeth, muscle and nerve function, releasing enzymes and hormones for use in the body, and transporting blood throughout the body. Taking appropriate measures can improve the absorption of calcium from the foods you eat and the supplements you take.
What to Consume
Dairy products are particularly good sources of calcium because the lactose found in milk can improve calcium absorption. Certain nutrients, such as vitamin D, vitamin K, magnesium and phosphorus, are needed for your body to make use of the calcium you consume. Other nutrients, such as vitamin C, can also improve calcium absorption.
What to Avoid
Calcium absorption is decreased by phytic acid, which is found in whole grains; oxalic acid, found in chocolate; beans and some vegetables; and citric and phosphoric acids found in soda. Alcoholic and caffeinated drinks, high fiber diets, high protein diets and diets high in sodium also decrease the amount of calcium your body absorbs.
Other Factors
Some antacids, stimulant laxatives and mineral oil can decrease calcium absorption. Stress and old age cause your body to be less efficient at absorbing calcium, while the presence of estrogen increases your body's ability to absorb calcium.
Expert Insight
When you compare calcium supplements, look for the amount of elemental calcium that they contain, since this is the amount that your body can actually absorb. A 500 mg calcium supplement usually contains less than 500 mg of elemental calcium, with the exact amount depending on the type of calcium that is used, according to Dr. William Sears, well-known pediatrician and author. Calcium carbonate contains more elemental calcium than calcium citrate, but it requires more stomach acid to be absorbed.
Considerations
Splitting up your calcium dose throughout the day will also increase the amount that is absorbed, since your body can only absorb 500 mg of calcium at a time, according to the University of Maryland Medical Center. Drink at least six glasses of water or other liquids to lower the risk of constipation from taking these supplements.
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